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Feeling Lost? ?‍♀️

You may always find up-to-date Documentation with examples on our website.

hey, friend

we're Laura + Dara

We're lifelong trainers and mom friends, and we're on a mission to help you hit reset on your relationship with exercise and start LOVING the way it feels to live in YOUR body!

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🙌 recent shares

5 Clamshell Variations for your Glutes + Core [Video]
3 Signs An Exercise Is Not Safe With Diastasis Recti
6 Amazing Muffins to Meal Prep
4 Guided Meditations to Kill Mom Overwhelm
8 Sheet Pan Recipes

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Look familiar?!? Everything is SO MUCH MORE exci

Look familiar?!?

Everything is SO MUCH MORE exciting when mom’s using it!

Hang in there mama- you’re doing AMAZING! And remember, even a few minutes of movement counts! 🙌

Share this with a mom who deserves a high five for pushing through the chaos and making it happen anyway!

#momlife #athomeworkoutsformoms #momlifeunfiltered #momstrong #progressnotperfection

I’ve got a feeling your back is calling out for

I’ve got a feeling your back is calling out for some love right now. Amiright? 🙋‍♀️

Between the never ending holiday list, chasing little ones, hauling groceries, and constantly picking up after everyone else- it’s no wonder your spine is begging for a break!

Here are 5 simple mobility moves from Strength + Mobility Coach, Dara @dara.bergeron to help you:

✨ Loosen up stiff, tired muscles
✨ Relieve tension and stress from nonstop mom life
✨ Feel stronger and more mobile—in just a few minutes.

👉 SAVE this post so you can take a few minutes this week to breathe life back into your body.

#mobilityformoms #postpartumbody #postpartumyoga #postpartumpilates #

Gentle Reminder: All. Movement. Counts. ✨ There

Gentle Reminder: All. Movement. Counts. ✨

There are gonna be days when you just don’t wanna do it.

And days when you can’t seem to pry your little one of you.

But showing up for yourself in WHATEVER capacity you can- well that’s the good stuff right there, my friend. And it’s exactly what helps builds AND sustain a healthy exercise routine.

So, go ahead and give yourself a pat on the back for just showing up and send this along to a friend who could use a little reminder! 💖

#momssupportingmoms #findyourvillage #postpartumtips #motherhoodunfiltered
#newmomworkout

3 QUICK AND EASY TIPS FOR INSTANT RELIEF 😮‍💨

All right. Breathe. You got this.

Between holiday shopping, planning alllll the things, and running around non-stop, it’s no wonder you muscles are crying out for some help!

So let’s take a few minutes and give your body the relief it’s calling out for.

All you need is a couple minutes and a tennis ball. 🎾

These are my go-to spots when I feel stress and anxiety creeping in.

✨Upper back and neck (for endless hours on your laptop)
✨Glutes (for clenching and trying to hold it all together)
✨Feet (for grounding and soothing sore, tired feet).

Self care doesn’t have to be complicated!

Save this post for when you need a quick reset- you deserve it!

#selfcarematters #mentalhealthformoms #holidaystressbuster #momlife #motherhoodunfiltered

Santa, if you’re listening can we trade cookies

Santa, if you’re listening can we trade cookies for stronger glutes this year?!? Asking for a friend.

Tag a mom friend who could use some holiday cheer!

If you’re feeling stuck- you’re in the right p

If you’re feeling stuck- you’re in the right place! 👋

Creating structure and routines hasn’t come easily throughout my life. And while movement is a part of my regular life- I still struggle at times.

I’ve been working hard the last couple of years to create support systems for myself so I’m not just relying on inspiration (or at times, self judgement and obligation).

It’s not about working harder my friend. And because you’ve struggled doesn’t mean there’s ANYTHING wrong with you!

It’s about having those support systems in place- so you have more mental space and feel more at ease!

I’m here to cheer you on- so hit follow and stick around for more REAL-LIFE tips to get you into the consistent groove you’re craving!

#postpartumjourney #movementinmotherhood #motherhoodunfiltered #postpartumtips #postnatalpilates #reallifefitness

The☝️ thing you’re not doing (BUT NEED TO) f

The☝️ thing you’re not doing (BUT NEED TO) for your workout routine to actually stick!

❌ It’s NOT about trying harder, pushing longer, or finding the ‘perfect’ routine.

✅The real secret? Making your workouts fit into your actual life.

That means ditching the idea that exercise has to look a certain way or take up hours of your day.

Short, focused workouts—10-15 minutes—are enough to help you feel stronger, move better, and stay consistent!

Ready to make movement work for YOU? Comment CLUB below for a free 7 day trial, and let’s get started together!

#postpartumtips #momlifeunfiltered #busymomfitness #strongmomsclub #momworkouttips #athomeworkoutsformoms #fitnessformoms #sustainablefitness

As a mom- you know your nervous system is OUT OF W

As a mom- you know your nervous system is OUT OF WHACK. 😵‍💫

When overwhelm hits, slowing down feels like the LAST thing you can do. But here’s the secret: sometimes, “doing less” is actually the most productive thing for you.

If your brain needs a little convincing- here’s a few reasons why taking just a few minutes to rest your body and mind is so powerful:

✨ It flips the switch on your parasympathetic nervous system (your chill mode) and pulls you out of “fight or flight.”

✨ It lowers stress hormones like cortisol—helping you feel calmer and more present.

✨ It releases tension in your body, including your core and pelvic floor (yes, they’re THAT connected to your nervous system).

✨ It brings you back into your body, reminding you to slow down and reconnect.

So go ahead- take a few minutes, friend. Rest is productive, and YOU are worth it

💖 Hit SAVE and try one of these this weekend and feel the shift!

#postpartumtips #postnatalyoga #postpartumpilates #coreandfloor #athomeworkoutsformoms #restisproductive

Load More Say Hey on Instagram

say hey on IG

Look familiar?!? Everything is SO MUCH MORE exci

Look familiar?!?

Everything is SO MUCH MORE exciting when mom’s using it!

Hang in there mama- you’re doing AMAZING! And remember, even a few minutes of movement counts! 🙌

Share this with a mom who deserves a high five for pushing through the chaos and making it happen anyway!

#momlife #athomeworkoutsformoms #momlifeunfiltered #momstrong #progressnotperfection

I’ve got a feeling your back is calling out for

I’ve got a feeling your back is calling out for some love right now. Amiright? 🙋‍♀️

Between the never ending holiday list, chasing little ones, hauling groceries, and constantly picking up after everyone else- it’s no wonder your spine is begging for a break!

Here are 5 simple mobility moves from Strength + Mobility Coach, Dara @dara.bergeron to help you:

✨ Loosen up stiff, tired muscles
✨ Relieve tension and stress from nonstop mom life
✨ Feel stronger and more mobile—in just a few minutes.

👉 SAVE this post so you can take a few minutes this week to breathe life back into your body.

#mobilityformoms #postpartumbody #postpartumyoga #postpartumpilates #

Gentle Reminder: All. Movement. Counts. ✨ There

Gentle Reminder: All. Movement. Counts. ✨

There are gonna be days when you just don’t wanna do it.

And days when you can’t seem to pry your little one of you.

But showing up for yourself in WHATEVER capacity you can- well that’s the good stuff right there, my friend. And it’s exactly what helps builds AND sustain a healthy exercise routine.

So, go ahead and give yourself a pat on the back for just showing up and send this along to a friend who could use a little reminder! 💖

#momssupportingmoms #findyourvillage #postpartumtips #motherhoodunfiltered
#newmomworkout

3 QUICK AND EASY TIPS FOR INSTANT RELIEF 😮‍💨

All right. Breathe. You got this.

Between holiday shopping, planning alllll the things, and running around non-stop, it’s no wonder you muscles are crying out for some help!

So let’s take a few minutes and give your body the relief it’s calling out for.

All you need is a couple minutes and a tennis ball. 🎾

These are my go-to spots when I feel stress and anxiety creeping in.

✨Upper back and neck (for endless hours on your laptop)
✨Glutes (for clenching and trying to hold it all together)
✨Feet (for grounding and soothing sore, tired feet).

Self care doesn’t have to be complicated!

Save this post for when you need a quick reset- you deserve it!

#selfcarematters #mentalhealthformoms #holidaystressbuster #momlife #motherhoodunfiltered

Santa, if you’re listening can we trade cookies

Santa, if you’re listening can we trade cookies for stronger glutes this year?!? Asking for a friend.

Tag a mom friend who could use some holiday cheer!

If you’re feeling stuck- you’re in the right p

If you’re feeling stuck- you’re in the right place! 👋

Creating structure and routines hasn’t come easily throughout my life. And while movement is a part of my regular life- I still struggle at times.

I’ve been working hard the last couple of years to create support systems for myself so I’m not just relying on inspiration (or at times, self judgement and obligation).

It’s not about working harder my friend. And because you’ve struggled doesn’t mean there’s ANYTHING wrong with you!

It’s about having those support systems in place- so you have more mental space and feel more at ease!

I’m here to cheer you on- so hit follow and stick around for more REAL-LIFE tips to get you into the consistent groove you’re craving!

#postpartumjourney #movementinmotherhood #motherhoodunfiltered #postpartumtips #postnatalpilates #reallifefitness

The☝️ thing you’re not doing (BUT NEED TO) f

The☝️ thing you’re not doing (BUT NEED TO) for your workout routine to actually stick!

❌ It’s NOT about trying harder, pushing longer, or finding the ‘perfect’ routine.

✅The real secret? Making your workouts fit into your actual life.

That means ditching the idea that exercise has to look a certain way or take up hours of your day.

Short, focused workouts—10-15 minutes—are enough to help you feel stronger, move better, and stay consistent!

Ready to make movement work for YOU? Comment CLUB below for a free 7 day trial, and let’s get started together!

#postpartumtips #momlifeunfiltered #busymomfitness #strongmomsclub #momworkouttips #athomeworkoutsformoms #fitnessformoms #sustainablefitness

As a mom- you know your nervous system is OUT OF W

As a mom- you know your nervous system is OUT OF WHACK. 😵‍💫

When overwhelm hits, slowing down feels like the LAST thing you can do. But here’s the secret: sometimes, “doing less” is actually the most productive thing for you.

If your brain needs a little convincing- here’s a few reasons why taking just a few minutes to rest your body and mind is so powerful:

✨ It flips the switch on your parasympathetic nervous system (your chill mode) and pulls you out of “fight or flight.”

✨ It lowers stress hormones like cortisol—helping you feel calmer and more present.

✨ It releases tension in your body, including your core and pelvic floor (yes, they’re THAT connected to your nervous system).

✨ It brings you back into your body, reminding you to slow down and reconnect.

So go ahead- take a few minutes, friend. Rest is productive, and YOU are worth it

💖 Hit SAVE and try one of these this weekend and feel the shift!

#postpartumtips #postnatalyoga #postpartumpilates #coreandfloor #athomeworkoutsformoms #restisproductive

Load More Say Hey on Instagram

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