The New Mama Body Reset

That’s right, vaginas and abs. These areas hold to key to a happy, healthy and dry life. (if you know what I mean, mama)

I’ve compiled the greatest little package for you to kickstart your movement practice. I believe that moving your body is the key to your happiness, and rebuilding your strength is the key to holding things together.

And all of that tied up with a pretty blue or pink bow means that you’re more free, strong and energized to take care of your new little bundle. And guess what! It’s only $11!


I’m a bit of an anatomy geek and I love educating women about their body, how it works and what’s holding what in place. SO, you’ll be receiving a fact and anatomy filled PDF with all kinds of goodies that you may or may not want to know about your body after baby. Don’t worry, it’s all good stuff.

I’ve also created a great video for you that teaches you the basics of Pilates and takes you through some great exercises that will help you get back in touch with your abdominals. Whether you’ve had a caesarean or a vaginal delivery, your abs probably aren’t what they used to be, so reconnecting is important.

Along with that, you’ll receive a wonderful interview I recently recorded with my friend, and former client and employer, Dr. Natalie Sampson, DPT. Dr. Natalie and I talked anatomy, and how to rebuild after baby. (of course!) She’s a wealth of information, you’ll love this interview!



And a BONUS! You’ll also receive a second video for when you’re ready to kick it up a notch!

So let’s break this down..

* A 15-minute Pilates Basics Video (you’ll feel it, don’t worry)

* An informative & anatomy clad PDF

* A 45-minute recorded workshop by Dr. Natalie Sampson, DPT (we get into some good stuff)

*A BONUS Pilates video to kick things into high gear

All of these goodies will trickle into your inbox in the next few days starting with today so that you can get your body moving!

Sign up here!


Have questions? Email me!

hugs & kegels,

The Pilates Mama


{Mamas Healing Mamas} Andrea Palencia: Yoga Therapist and creator of Inner Goddess Pregnancy Journey Programs

Hello Pilates loves,

Here is our final (for now!) interview for the {Mamas Healing Mamas} series. My hope for this series was to give you some really great tools, I hope you grabbed the goods!

It’s not too late to leave questions for any of these ladies. You can leave questions or comments on the blogs or contact them directly, they would love to hear from you!

hugs & kegels,

The Pilates Mama


Andrea Palencia: Yoga Therapist and creator of Inner Goddess Pregnancy Journey programs


Please share with us your magical healing powers!

I am a Yoga Therapist and passionately conscious Mama. I have created a journey class for pregnant women, that delves into the emotional, spiritual, and physical aspects of pregnancy through journey work and journaling, group activities, art projects, and therapeutic yoga.

The yoga aspect is the base of the program, and is so much more than what you may already know about yoga. You as a whole person and energetic being are taken into consideration. Through this program you are offered the opportunity to shift your life – past, present, and future.

Some of the potent tools that are used are meditations and visualization, breath work, specific questions that will bring what is ready to the surface, physical movement designed to connect you to your body and sacred feminine, and a special form in which to share and connect with other women. I also love to work one on one with women, as this gives the opportunity for deeper connection and specified support.

Yoga therapy really does look at all of you, mental, emotional, spiritual, physical, and energetic, as well as the life that you have lived, both now and past cycles.


Tell us about your home team.

I am Mama to an amazing little Goddess, Aluna, who is just over 10 months as I write this. She is a Virgo and I feel that – so rooted in the physical and so connected to the world around her. My husband is from Colombia, so we balance each other out nicely. He is the typical vibrant latino man, and I love my quiet downtime and internal practices. It’s a challenge sometimes, but this is also what offers growth, and this is something I am continually searching for.

My greatest passion right now is my daughter, and being present to and conscious with her as she grows and changes. I truly believe that parenting with love and respect will change the future of the world.



Besides your work, what else are you passionate about?

I love love love to connect with people, and it lights me up more than anything to be able to support a friend (or anyone) in a moment of need. I love hugs, tea and chocolate, and writing in my journal. I really love to support anyone who is working in the field of conscious conception/fertility, conscious pregnancy, and conscious parenting. I am still working on building my circle, and I so look forward to supporting other women who are working in this way to connect with those who need the help. It is my dream to create a community of consciousness around these things. We as women, Goddesses, and Mother’s CAN change the world.


How do you take care of yourself? 

The most important thing for me is to get grounded into my body each day. As an airy Gemini, it is easy for me to disconnect, and getting down on my yoga mat is my way of reconnection. I love a yin style practice, slow and super connected into the feeling of what my body is experiencing – especially in my hips, where so much emotion is stored. It’s also important for me to take a bit of time each day for self inquiry – What is coming up for me? Where can I find more compassion? Where do I need more support or to speak my needs more?


Over the past few years I have also realized the importance of looking beautiful, which translates to feeling beautiful. I went through a few years of being a bit frumpy, and there is such a difference in putting on clothing that feels decadent and putting on a bit of essential oil or amber paste (my favourite) even if I am not going out that day. I have invested in a wardrobe that is a little more luxurious, and it is so worth it.


Anything I put on my body is natural and chemical free, and this makes all the difference for me. I feel great putting on lotion, washing my hair, and brushing my teeth each day knowing that my body is being honoured.


Lastly, I get my feet on the earth every single day. Bare feet to grass is the best energy recharge! And, a little dance move or hip shimmy is even better.

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Anything else you’d like to share about you, your business or otherwise? 

I’m really an introvert, so talking about myself is an ongoing challenge! I encourage any women out there, whether pregnant or not, whether a Mama or not, to reach out. Reaching out and receiving support is one of the most rewarding things, and it really empowers us as women to grow and work together. And, if you have given birth recently and are struggling in any way, know that you are not alone and that there is so much love and support surrounding you.


Do you have a favorite inspirational quote?

“There is no single effort more radical in its potential for saving the world than the transformation in the way we raise our children.”   ~ Marianne Williamson

“And the time came when the risk to remain tight in a bud was greater than the risk it took to blossom.”

~ Anais Nin


Where can we find you?



{Mamas Healing Mamas} Flesché Hesch: The Business Advisor for Moms

Hello Pilates fam!

I’m thrilled to introduce you to the amazing Flesche Hesch, The Business Advisor for moms.

I hope you enjoy learning more about her. Please leave your questions or comments for Flesche below and she will respond as soon as possible.

hugs & kegels,

The Pilates Mama



Flesché Hesch: The Business Advisor for Moms


Tell us about your magical healing powers.

I am a full-time Mama, and Business Advisor for Moms.

I bring my training as a Marriage & Family Therapist, Meditation Teacher, and Small Business Coach and Strategist together to create the most positive and empowering Coaching programs for Mom Entrepreneurs.

I help Mamas to break through their emotional blocks and apply my proven 7-step LEVERAGE business plan so they can truly enjoy motherhood & running their business with heart & soul.


Please tell us about your home team.

My husband, 2 year old and I live in San Francisco. We love playing at the park, eating delicious food and singing songs together. I am so blessed!


Besides your work, what else are you passionate about?

I am passionate about supporting Mamas to make contact with their hearts and their happiness. I volunteer with a mother’s group in San Francisco and I am honored to serve my community.


How do you take care of yourself?

Spa visits, looong chats with my besties, sleeping well, eating well, meditating, praying and gentle self-talk all help me as I strive to be a more patient, present & productive woman, mama & entrepreneur.

Do you have a favorite inspirational quote? 

Whether you think you can or you think you can’t – you’re right.

-Henry Ford


Where can we find you?


{Mamas Healing Mamas} Dawn Gibson, LCSW: Body-Centered Coach and Self-Transformation Catalyst for Moms

Hello, Pilates lovers,

It’s another fabulous healing mama!

I’m so thrilled to introduce you to my dear friend Dawn. She is a kick n’ and half and I think you’re going to love her, too.

In case you missed last weeks’ post, here’s what I’m up to:

For the next few weeks, I will be highlighting some amazing mamas who have made it their mission in life to help other mamas.

Each woman will be sharing a bit about their life, and the passion behind their work, plus a few tips that may be of help to you!

Enjoy! And comment below with any questions– Dawn will be sure to answer asap.

Much love,

The Pilates Mama


What is your official title?

Body-Centered Coach and Self-Transformation Catalyst for Moms


What are your magical healing powers?

My magical healing power is to see the greatest version of the conscious and spiritual moms with whom I work as I help them tune into their physical bodies, heal emotional pain, and embrace the essence of who they truly are (but just may not be able to see…yet). I work effectively with them through utilizing my intuition, personal experiences, training in body-centered psychotherapy and coaching, mindset shifting, and energetic techniques so that they can shift patterns they’re sick and tired of repeating (and don’t want to pass down to their children). As my amazing clients begin to work with me, I help them notice or tune into their physical body, which allows us to tap into some unconscious beliefs or emotions they still carry, so that they can start to heal past trauma and current issues affecting their lives today. During this process, we are able bring their unconscious emotional and familial patterns into consciousness, and I offer them the tools needed to break patterns as they connect to their intuition, gain confidence, and create the happy and fulfilling lives they desire (and SO much more!).


Tell us about your home team.

Oh, my little team at home… I have a very supportive and hard-working husband of 10 years, who is always on my side when I am making big shifts personally or professionally. He truly loves me unconditionally and supports me in all areas of my life. I have an almost 9-year old daughter who is so kind, loving, thoughtful, creative, and spiritual. She’s strong and confident as well and we have a beautiful connection. I have a 6.5-year old son, who is creative and intellectually gifted beyond words. He is also inquisitive (I have to Google many of his thought provoking questions!) and super sensitive. He’s an interesting combo in that he has a very blunt side to him as well. In fact, you might hear him saying things like, “Your breath smells like rotten tomatoes and popcorn!” That’s a direct quote! And I love every inch of him. Then there’s my sweet little surprise 3 year old daughter (who was more of a surprise to my husband than me, since I completely manifested her into our lives) who is fearless, active, and makes my heart skip a beat on a daily basis. Each of my children have taught me new things about myself, and have really “forced” me to become a better woman, partner, and mother. It ain’t all unicorns and rainbows, but it’s the life I love and wouldn’t trade it for the world.   

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Besides your work, what else are you passionate about?

Besides ending sex-trafficking and the enslavement of children as sex slaves, child abuse, child pornography, and any degradation of children, I am also passionate about helping moms stop the intergenerational dysfunctional patterns that have been passed down for years and years. I want to help women truly see their own divine light and the essence of who they are, so they can do the same for their daughters and sons. I want to live in a world where young girls and women can be strong, assertive, and confident (without being called bitchy), as well as sensitive, sensual, and compassionate (without being called a pushover). I want boys to be able to cry without being shamed and to be rough and tumble, but sensitive and caring at the same time. That’s what I’m passionate about and I feel that it all starts at home, with us…moms and dads.


How do you take care of yourself?

Right now, my favorite self-care practices are meditation, acupuncture, dancing, and simply slowing down and recognizing the beauty in life. I also enjoy a large cup of organic tea in my favorite handmade mug with vanilla coconut creamer added (YUM) and green juice. Just recently I attended an amazing retreat, which definitely felt like a luxury and massive self-care heaven!


What else would you like to share about you, your work or anything?

Right now I work with moms who have daughters and sons privately and for 12 weeks at a time, and this has been the only way to work with me up to this point. I’m super excited to tell you that my small group program is almost complete and will start no later than September of this year! It will include 1-1 AND group time for each woman in this group of no more than 8. This new program is for spiritual, conscious, and open-minded moms with daughters OR sons. It will encompass helping moms heal past hurt or trauma, feel more integrated in their feminine and masculine, trust their intuition more, become more aware of their bodies on a daily basis as it relates to their unconscious patterns, improve their relationships with themselves, their partners, and their children (there will be a parenting component as well). We will also talk about and teach rituals, guided visualizations, journaling, incorporating spirituality into your children’s lives, and more. I am beyond excited about it and I know it will help SO many women!


Do you have a favorite inspirational quote?

“A mother who radiates self-love and self-acceptance actually vaccinates her daughter against low self-esteem.”  

And the following is one of my quotes that I like.:)  

“When you choose to release your children from YOUR expectations of who you THINK they should be, then they have the space they need to become confident and to shine their own unique lights into the world.”  


Where can we find you?


{Mamas Healing Mamas} Kate Lethbridge: Holistic Kinesiologist

Hello, Pilates lovers,

I’m so thrilled to offer what I think is going to be such a fun, inspiring, and educational series of blog posts.

For the next few weeks, I will be highlighting some amazing mamas who have made it their mission in life to help other mamas.

Each woman will be sharing a bit about their life, and the passion behind their work, plus a few tips that may be of help to you!

Enjoy! And comment below with any questions– Kate will be sure to answer asap.

Much love,

The Pilates Mama


 Meet Kate Lethbridge: Holistic Kinesiologist 



What are your magical healing powers?

I LOVE to help people break through their limits, ditch their baggage and live their absolute dream life. I use kinesiology to literally clear out the stress from the body that has been keeping you stuck. Once physical and emotional pain-points are resolved, there is no other option that to live the life of your dreams! I specialise in one-on-one consultations in person or via Skype.


Tell us about your home team.

I am married to my extremely supportive and loving husband who is also just as passionate as me about business and health. We have a beautiful 9-month old daughter who we adore.

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Besides your work, what else are you passionate about?

I feel very strongly about supporting organically grown produce. It is not only considerably better for our health; it is the only way to ensure that our animals are being treated as humanely as possible throughout the farming process. ‘Free-range’ is not free-range.


How do you take care of yourself?

Eating only organic produce; fresh lemon in warm water before breakfast; avoiding all refined sugar; use organic coconut oil as moisturiser; visit the beach barefoot as often as possible; Bikram yoga twice a week; watch a TV show I love every so often when I need to switch-off; daily discussion with my husband about our hopes and dreams whether they be soon or far into the future and not being scared to change them – regularly!


What else would you like to share about you, your work or anything?

I have a background as a registered nurse, having this knowledge behind my kinesiology practice really helps me understand what is happening within mine and my client’s body. I have also been through major life changes and have lived in fear for a long time. This is why I am so passionate about helping people make the changes that they want to make in the easiest and most supportive way possible; so that they too can live their dream life.


Do you have a favorite inspirational quote?

“It’s not who you are that holds you back. It’s who you think you’re not.” – Author Unknown


Where can we find you?

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Are You Tired of Peeing Your Pants? (As seen on



While I was working with a client the other day, she shared about her week’s fun adventures (or as it turned out, not so fun adventures).

Her kids had the day off from school, so she decided to load them up and take them to a new trampoline park to keep them entertained for the day. As she watched her kids bounce around with grins from ear to ear, she thought she’d give it a whirl and join in on the fun.

You know where this is going, don’t you? Yep, as soon as she jumped once, that was the end of it for her. She completely wet her pants and had to leave. She was horrified, embarrassed and quite bothered, actually, that her body would do this to her!

She’s certainly not alone. Her story brought to mind my own jumping and sneezing catastrophes, plus stories other clients had shared. And you know when someone mentions something to you and then you hear it again three or four more times within a three day span? Well, that’s what happened. Since then, other clients and friends have shared their mishap stories.

This is a big deal!

It’s very common, but it shouldn’t be. Worse than that, nobody is talking about it. So, we’re going to, and not only that, we’re going to fix it!

Do you wet your pants during your exercise class? How about when you laugh or sneeze? Maybe you’re thinking, “Oh, I’ve had children, it comes with the territory.” No, my friends, there is something we can do about it and we certainly should not grin and bear it. Sneezes be damned!

So, what are we dealing with?

We’re dealing with weakened muscles, basically. Just like any muscle, without continuous movement and strengthening, they, well.. lose strength. By strengthening our pelvic floor muscles, along with muscles surrounding our pelvis, we’ll be less likely to shy away from fun activities, plus live without fear of an accident, and without having to carry extra clothing with us.

What can we do?

Strengthen! The pelvic floor is like a bowl in our pelvis that holds our lower organs, the bladder, intestines and uterus. When the pelvic floor is weak, it cannot support the bladder, which then leads to stress incontinence, or more commonly known as, peeing your pants.

This is something that should be done sooner than later. As we age, if the pelvis continues to weaken, there’s a chance that it could become worse, and result in a prolapsed bladder.

Recommended exercises:

We’ve heard about Kegels a million times over, especially those of us who’ve had children- They’re great, they’re important, they can be done anywhere. I’m doing them now as I type this. Keep doing them, my friends, but know that they need help from their other muscle friends.

Squats? Yes, squats. Although, Kegel exercises are great, we need to look at the whole picture. The pelvis has a lot of responsibility; let’s give it some support by including the outer muscles. Squats will strengthen glute muscles and hamstrings, which are also important here. You can try wall squats, ball squats, or any sort of a lunge squat.

Outer Hip Muscle Exercises
Your glute medius and glute minimus muscles, as small as they are, carry a lot of responsibility. And from what I’ve seen with my clients, they tend to be weak. But not to worry, they can easily be strengthened. Think Jane Fonda leg lift action, like the clam exercise. It packs a good burn, but all for good reason. Support that pelvis!

Core Strengthening
Yes, we’ve heard it a millions times, “Use your core!” It’s so necessary. The lowest and deepest abdominal muscles are huge players in supporting the pelvis. Some great exercises for really getting in there, come from Pilates. For example: Bridging: Lie flat on your back, plant your feet and lift your hips, while using your glutes, hamstrings, and yes, low abdominals, is a great one. Done properly, it can really pack a punch.

To drive this puppy home, let’s spread the word, peeing your pants ain’t cool and we can definitely prevent it!

Here’s to sneezing without fear, ladies,
Lots of love,

The Pilates Mama