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Core Cardio Combo Circuit-PDF

Core Cardio Combo Circuit-PDF

by Dara & Laura Trainers | Jun 30, 2019 | 15 Minutes, Cardio, Core, Core+Mobility, Endurance+Coordintation

Duration 20+ Minutes 15 Minutes 10 Minutes Style Strength Yoga Cardio Core Mobility Pilates+Barre Trainers Dara Bergeron Laura Wood Reena Parekh Jo Gale Level Level 1 Workouts Level 2 Workouts Pregnancy-Safe For Most Mamas Playlists Mobility + Freedom Playlist...
Cardio Booster: Full Body AMRAP

Cardio Booster: Full Body AMRAP

by Dara & Laura Trainers | Jun 30, 2019 | 15 Minutes, Cardio, Endurance+Coordintation, Strength, Strength+Power

Duration Style Level Pregnancy-Safe For Most Mamas Forums Full Body AMRAP These big movements combine upper and lower body to get your heart rate pumping.  USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing...
Cardio Booster: Upper Intensity-PDF

Cardio Booster: Upper Intensity-PDF

by Dara & Laura Trainers | Jun 30, 2019 | 15 Minutes, around the house, Cans, Cardio, Endurance+Coordintation, Strength, Strength+Power

Duration Style Level Pregnancy-Safe For Most Mamas Forums Upper Intensity Intervals Quick and dirty! This upper body and core work will take your energy next level. USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before...
Cardio Booster: Hallway Gauntlet-PDF

Cardio Booster: Hallway Gauntlet-PDF

by Dara & Laura Trainers | Jun 30, 2019 | 10 Minutes, Cardio, Endurance+Coordintation, Lower Body

Duration Style Level Pregnancy-Safe For Most Mamas Forums Cardio Booster: Hallway Gauntlet Use a hallway, driveway or backyard-power up and feel like the badass you are!  USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before...
Strength Reboot: Chair Circuit-PDF

Strength Reboot: Chair Circuit-PDF

by Dara & Laura Trainers | Jun 30, 2019 | 10 Minutes, around the house, Lower Body, Strength, Strength+Power, Upper Body

Duration Style Level Pregnancy-Safe For Most Mamas Forums Reboot: Chair Circuit It’s all business with these 4 chair moves. Get ready to feel the burn! USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing...
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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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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
Sending all the good vibes your way, mama. 💖 A Sending all the good vibes your way, mama. 💖 As a parent, it can feel like there’s no off switch—constant juggling, problem-solving, and that never-ending mental to-do list. 🙃 When we live in a state of heightened stress and awareness, it’s not just our brain that feels it—our body does too. Cue overstimulation, tension, and exhaustion. 😵‍💫 The hardest part? Admitting we need a break and actually giving ourselves permission to take it. And just in case you need a reminder- Your needs matter. Your well-being matters. Taking care of you isn’t selfish—it’s necessary. This month, I’m sharing my best holiday self-care tips to help you reset, relax, and recharge (yes, even during the chaos of the season 🎄✨). Each week I’ll be sharing one simple, doable resource to help you feel more calm, capable, and present! Want in? Drop a ✨ in the comments and I’ll add you to the list for this week’s self-care tip! #strongertogether #momssupportingmoms #newmomtips #motherhoodunfiltered #postpartumwellness #postpartumpilates #empoweredmotherhood
📣HEAR ME WHEN I SAY- you are NOT the problem! 📣HEAR ME WHEN I SAY- you are NOT the problem! It’s not that you’re not disciplined enough. Or that you just need to try harder. As a mom, you do SO MUCH for other people. ✅ The research. ✅ The planning. ✅ The scheduling. And when it comes to YOUR own wants and needs, well they require that same attention. So let me help lighten the load a bit. 💪 If you just can’t seem to make workouts happen, go and do these 3 steps FIRST. Making a REALISTIC plan and putting some structures into place are going to MAKE IT SO MUCH EASIER. 🙌 You can do it! And you are SO deserving of the same care and attention you give to those around you. #postpartumtips #momlife #motherhoodunplugged #athomeworkoutsformoms #reallifefitness #newmomworkout #mentalhealthformoms
THE STRESS/TENSION HACK YOU NEED ⬇️ We all kn THE STRESS/TENSION HACK YOU NEED ⬇️ We all know how effective it is to tell someone to “just relax”! Well the same goes for your body. Instead of gaslighting yourself try giving your body what it’s used - feeling tight and tense- and then allow your muscles to let go and relax. This is a super simple hack that seriously delivers some sweet relief! Perfect to try after feeding babies, at your desk or anytime you need to let go! This month I’ll be sharing some of my favorite self care tools with my mailing list. If you want to get in on the self care train during this busy season comment CAREPACKAGE below and I’ll send you the link to join the list! #motherhoodunfiltered #selfcareformums #mentalhealthformoms #momssupportingmoms #momlifesupport #postpartumtips
Load More Say Hey on Instagram

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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
Sending all the good vibes your way, mama. 💖 A Sending all the good vibes your way, mama. 💖 As a parent, it can feel like there’s no off switch—constant juggling, problem-solving, and that never-ending mental to-do list. 🙃 When we live in a state of heightened stress and awareness, it’s not just our brain that feels it—our body does too. Cue overstimulation, tension, and exhaustion. 😵‍💫 The hardest part? Admitting we need a break and actually giving ourselves permission to take it. And just in case you need a reminder- Your needs matter. Your well-being matters. Taking care of you isn’t selfish—it’s necessary. This month, I’m sharing my best holiday self-care tips to help you reset, relax, and recharge (yes, even during the chaos of the season 🎄✨). Each week I’ll be sharing one simple, doable resource to help you feel more calm, capable, and present! Want in? Drop a ✨ in the comments and I’ll add you to the list for this week’s self-care tip! #strongertogether #momssupportingmoms #newmomtips #motherhoodunfiltered #postpartumwellness #postpartumpilates #empoweredmotherhood
📣HEAR ME WHEN I SAY- you are NOT the problem! 📣HEAR ME WHEN I SAY- you are NOT the problem! It’s not that you’re not disciplined enough. Or that you just need to try harder. As a mom, you do SO MUCH for other people. ✅ The research. ✅ The planning. ✅ The scheduling. And when it comes to YOUR own wants and needs, well they require that same attention. So let me help lighten the load a bit. 💪 If you just can’t seem to make workouts happen, go and do these 3 steps FIRST. Making a REALISTIC plan and putting some structures into place are going to MAKE IT SO MUCH EASIER. 🙌 You can do it! And you are SO deserving of the same care and attention you give to those around you. #postpartumtips #momlife #motherhoodunplugged #athomeworkoutsformoms #reallifefitness #newmomworkout #mentalhealthformoms
THE STRESS/TENSION HACK YOU NEED ⬇️ We all kn THE STRESS/TENSION HACK YOU NEED ⬇️ We all know how effective it is to tell someone to “just relax”! Well the same goes for your body. Instead of gaslighting yourself try giving your body what it’s used - feeling tight and tense- and then allow your muscles to let go and relax. This is a super simple hack that seriously delivers some sweet relief! Perfect to try after feeding babies, at your desk or anytime you need to let go! This month I’ll be sharing some of my favorite self care tools with my mailing list. If you want to get in on the self care train during this busy season comment CAREPACKAGE below and I’ll send you the link to join the list! #motherhoodunfiltered #selfcareformums #mentalhealthformoms #momssupportingmoms #momlifesupport #postpartumtips
Load More Say Hey on Instagram

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