https://www.right2roamtraining.com/blog daily 0.75 2025-07-07 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035505743-J975MA8OHDRONOGODEYT/image-asset.jpeg Blog https://www.right2roamtraining.com/blog/the-boring-stuff-that-lets-you-do-the-fun-stuff monthly 0.5 2025-07-07 https://www.right2roamtraining.com/blog/how-motherhood-has-solidified-the-power-of-the-pivot-for-me monthly 0.5 2025-06-02 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/e66d7449-2c2c-4a30-a63c-97e12dfd75f1/Grad2012+185.JPG Blog - How Motherhood Has Solidified The Power of the Pivot For Me - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.right2roamtraining.com/blog/flat-butt-amp-lower-back-pain-why-it-happens-amp-what-you-can-do monthly 0.5 2025-02-24 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/65420df6-7414-4229-af3b-589beef39752/right2roampreandpostnataltraining Blog - Postpartum Flat Butt & Lower Back Pain: Why It Happens & What You Can Do - So here’s a PSA for you: STOP CLENCHING YOUR BUTT CHEEKS. It’s not helping your pelvic floor, hips, lower back, or core function. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/5b8d8bd0-e498-42c3-9884-db0461aee00d/Copy+of+StockPhotos.png Blog - Postpartum Flat Butt & Lower Back Pain: Why It Happens & What You Can Do - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.right2roamtraining.com/blog/starting-or-restarting-strength-training-postpartum-what-you-need-to-know monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1739384765748-16PSG8CAI4A0WFB3QUZ9/unsplash-image-VDwINWBdX0Y.jpg Blog - Starting (or Restarting) Strength Training Postpartum: What You Need to Know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/9f07c7a3-c403-44e9-96db-bfb226a5a94e/Copy+of+StockPhotos.png Blog - Starting (or Restarting) Strength Training Postpartum: What You Need to Know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.right2roamtraining.com/blog/why-strength-training-is-the-best-gift-you-can-give-yourself-and-your-kids monthly 0.5 2025-02-06 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/c5a96cd0-80da-470a-9240-2adde366890b/Copy+of+StockPhotos.png Blog - Why Strength Training is the Best Gift You Can Give Yourself - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/92665225-ade0-4374-b4b6-1d6df9685be9/Copy+of+StockPhotos+%281%29.png Blog - Why Strength Training is the Best Gift You Can Give Yourself - If you have been a client of mine or following me for sometime, you are aware of how I feel about the pressure to bounce back… It’s bullshit, based in diet culture, and only sets us up for failure. It’s time to stop chasing smaller bodies and start focusing on stronger ones. Let’s be clear—it’s absolutely okay to have a goal to lose weight. But when the focus is only on the number on the scale or how our body looks, it’s hard to stay motivated, especially in the earlier postpartum season. Life with babies and toddlers is anything but predictable. Between sleepless nights, sickness, unpredictable schedules, and constant demands, we’re not recovering and rebuilding our fitness in a vacuum. Strength training isn’t about punishment or trying to undo the changes that come with motherhood. It’s about creating a body that supports you, shows up for you, and helps you navigate everything from lifting a squirmy toddler and their skis after their 4th meltdown on the bunny hill, to achieving your goals of hiking Mount Temple or entering a mountain bike race. Your body has already done amazing things—growing humans, keeping up with the chaos of life, and adapting to the challenges that come with each new stage. Strength training is about honouring that body and making sure it stays healthy and strong for whatever comes next. https://www.right2roamtraining.com/blog/2023/2/21/the-abcs-of-postnatal-recovery monthly 0.5 2024-10-18 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/0ca03be1-ce3c-437e-89e4-6a43cea62109/Copy+of+StockPhotos+%283%29.png Blog - The ABCs of Postnatal Recovery: Your First Step Towards a Stronger You Starting your postnatal fitness journey can feel overwhelming, especially when you're adjusting to life with a newborn. But just like moving into a new home, it's important to start with the foundation before you dive into rearranging all the details. In the postnatal period, that foundation comes down to what I like to call your “ABCs.” These exercises are simple, gentle, and perfect for helping your body relearn how to move after birth—whether you're just a few days postpartum or looking to reconnect with your core months or even years later. Your body has gone through significant changes during pregnancy. It had to adapt to keep you and your baby(ies) safe as they grew, shifting your center of gravity, changing your posture, and making space for your little one(s). Now, postpartum, it’s time to gently guide your body back to its new normal—relearning movement patterns, reconnecting with your breath, and rebuilding strength. That’s where the ABCs come in. Let’s dive into each step. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/5c6b24b5-b4a0-41b6-b31f-57639c4dac57/Alignment.png Blog - The ABCs of Postnatal Recovery: Your First Step Towards a Stronger You - A is for Alignment Think of alignment as the framework of your new house. Focusing on your posture is like checking that the foundation is strong before you bring in all the furniture. The way you carry yourself affects how your core engages and how you move. Start by practicing the Broomstick Posture Exercise (see picture) Taking time to focus on alignment allows you to reconnect with your core and build control within your postpartum body. It’s a small but powerful adjustment that sets the stage for effective movement in the long run. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/adead463-5ac3-41cf-a221-912b96f32504/Alignment+%281%29.png Blog - The ABCs of Postnatal Recovery: Your First Step Towards a Stronger You - C is for Core Your core is the powerhouse of your body—think of it as the electricity that keeps all your lights on! During pregnancy, your core went through a lot of changes to make space for your growing baby(ies). Now, the goal is to get those core muscles working together again: your diaphragm, deep core muscles AKA transverse abdominis (TVA), and your pelvic floor. One of my favorite ways to think about core engagement is to imagine a zipper. When you engage your core, picture a zipper starting from your anus. As you exhale, pull that zipper up from your anus, past your vaginal opening, your urethra, and all the way up to your sternum. Start practicing this lying on your back, then progress to your side, a tabletop position, kneeling, standing, and eventually while adding movements like squats, step ups, or deadlifts. And remember, it’s just as important to relax your core muscles as it is to engage them. Muscles that can’t relax properly won’t function well, so give yourself permission to soften when you’re not actively working out. https://www.right2roamtraining.com/blog/what-is-the-4th-trimester-and-5-reasons-why-we-need-to-take-it-more-seriously monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/258fcfe7-f5f9-4a02-a7ea-8e7eee5d0e60/IMG_9979.JPG Blog - What is the 4th Trimester and 5 Reasons Why We Need to Take it More Seriously - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1696534019936-QWQV16YKJE3NCI80OSBD/image-asset.jpeg Blog - What is the 4th Trimester and 5 Reasons Why We Need to Take it More Seriously - Make it stand out How nice would it be to be able to do this ⬆️ during your 4th trimester? Or just more in general? https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/b34d5c79-2d73-4766-b20c-1c0515714269/Screen+Shot+2023-10-05+at+1.32.22+PM.png Blog - What is the 4th Trimester and 5 Reasons Why We Need to Take it More Seriously - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/55c27081-d4da-4216-aa66-fc1b2d08d1ff/StockPhotos.png Blog - What is the 4th Trimester and 5 Reasons Why We Need to Take it More Seriously - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/cede7680-3b43-47e5-b661-cfc130efe830/StockPhotos.png Blog - What is the 4th Trimester and 5 Reasons Why We Need to Take it More Seriously - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.right2roamtraining.com/blog/beyond-birth-plans-5-ways-to-prepare-your-body-and-mind-for-a-life-changing-experience monthly 0.5 2023-10-05 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/926a6171-d7d8-472c-8fab-9d3eefa477b9/StockPhotos+%281%29.png Blog - Beyond Birth Plans: 5 Ways to prepare your body and mind for a life-changing experience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/463d5688-0cdf-46ac-9c65-16a3d2870033/Copy+of+Grey+Minimalist+Small+Business+Instagram+Reel+Cover.png Blog - Beyond Birth Plans: 5 Ways to prepare your body and mind for a life-changing experience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/d603c370-eea6-49f4-ae7b-f88dc8728511/StockPhotos.jpg Blog - Beyond Birth Plans: 5 Ways to prepare your body and mind for a life-changing experience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/386a4122-6fff-44d5-9cf1-63245ae59282/StockPhotos+%281%29.png Blog - Beyond Birth Plans: 5 Ways to prepare your body and mind for a life-changing experience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.right2roamtraining.com/blog/2023/3/27/dont-fall-for-the-baby-gear-hype-why-focusing-only-on-baby-gear-and-not-your-own-birth-and-early-postpartum-can-be-a-mistake monthly 0.5 2023-10-05 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/8efecebc-cd1c-4f7c-b2e1-894f9a493806/StockPhotos+%284%29.png Blog - Don't Fall for the Baby Gear Hype: Why Focusing Only on Baby Gear and Not Your Own Birth and Early Postpartum Can Be a Mistake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/d603c370-eea6-49f4-ae7b-f88dc8728511/StockPhotos.jpg Blog - Don't Fall for the Baby Gear Hype: Why Focusing Only on Baby Gear and Not Your Own Birth and Early Postpartum Can Be a Mistake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/662e13f5-23bf-4990-b8bd-96cb44752e86/StockPhotos+%281%29.png Blog - Don't Fall for the Baby Gear Hype: Why Focusing Only on Baby Gear and Not Your Own Birth and Early Postpartum Can Be a Mistake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.right2roamtraining.com/blog/2023/2/21/my-approach-to-postnatal-recovery-in-the-4th-trimester monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680030772724-YBGJ0JJW51QR6A3R919S/image-asset.jpeg Blog - My Approach to Postnatal Recovery and Fitness in the 4th Trimester and Beyond - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680046623389-8UU51QJWJM8WUZIHYTPJ/image-asset.jpeg Blog - My Approach to Postnatal Recovery and Fitness in the 4th Trimester and Beyond - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/cc346ef1-ae46-40e8-ac50-78a676e761d7/StockPhotos.png Blog - My Approach to Postnatal Recovery and Fitness in the 4th Trimester and Beyond - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.right2roamtraining.com/blog/2023/2/16/5-mistakes-people-make-when-it-comes-to-abdominal-separation-recovery-after-pregnancy monthly 0.5 2023-03-28 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035510431-JDBJZST55FW7WY0D85X7/GettyImages-1355972585.jpg Blog - 5 Mistakes People Make When It Comes To Healing An Abdominal Separation After Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.right2roamtraining.com/blog/2020/9/14/round-ligament-pain-another-fun-feature-of-pregnancy monthly 0.5 2023-03-28 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035514564-O1XO3EZT62R72S0A7HUJ/Untitled+design-2.png Blog - Round Ligament Pain: Another fun feature of pregnancy! https://www.right2roamtraining.com/blog/2020/3/2/antenatal-care-being-proactive-amp-setting-yourself-up-for-success monthly 0.5 2023-03-28 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035518921-DL6C06YSPC8PBKKY10EF/DSC00894.jpg Blog - Antenatal Care: Being Proactive & Setting Yourself Up for A Successful Pregnancy Half kneeling Dumbbell Overhead Press https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035521539-UIEA6LEMGGX9DFVKUKUK/DSC00875.jpg Blog - Antenatal Care: Being Proactive & Setting Yourself Up for A Successful Pregnancy TRX Incline Rows https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035522819-2VKWJLXGTAGK2OO0Z7GT/IMG_8084.jpg Blog - Antenatal Care: Being Proactive & Setting Yourself Up for A Successful Pregnancy Banded Squats https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035523933-RYH2HLZGKYK3V9BETMAA/IMG_8085.jpg Blog - Antenatal Care: Being Proactive & Setting Yourself Up for A Successful Pregnancy Dumbbell Deadlifts https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035529485-APCZTSNLJN40PN50RKRP/IMG_2267.PNG Blog - Antenatal Care: Being Proactive & Setting Yourself Up for A Successful Pregnancy https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035535060-YFV7L8AW5ZXLZSTK3XXE/IMG_2270.PNG Blog - Antenatal Care: Being Proactive & Setting Yourself Up for A Successful Pregnancy https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035540208-FUF0OJKR5MOP3XBPA4UI/IMG_2269.PNG Blog - Antenatal Care: Being Proactive & Setting Yourself Up for A Successful Pregnancy https://www.right2roamtraining.com/blog/2019/5/22/pelvic-floor-health-part-1-the-privates-investigator-alana-devlin monthly 0.5 2023-09-13 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035557037-O9FDZIKDGOQYPEY69BB1/Screen+Shot+2019-06-19+at+9.07.14+AM.png Blog - Pelvic Floor Health: The Privates Investigator- Alana Devlin https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035560146-O780QQID3JUS0F78APCI/PelvicFloor.SuperiorView.Labeled.jpg Blog - Pelvic Floor Health: The Privates Investigator- Alana Devlin https://www.right2roamtraining.com/blog/2018/10/11/what-is-fascial-stretch-therapy-and-why-do-you-need-it monthly 0.5 2023-03-28 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035563138-DTQZWT9IVOHR9FEP9GPP/IMG_1672.jpg Blog - What is Fascial Stretch Therapy and Why Do You Need It? https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035566166-VO5FDDB5UKAELYSM83GD/IMG_1671.jpg Blog - What is Fascial Stretch Therapy and Why Do You Need It? https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035567780-N2SDNG1LHWCH8RJL8ZFG/image-asset.jpeg Blog - What is Fascial Stretch Therapy and Why Do You Need It? https://www.right2roamtraining.com/blog/2018/5/16/temperature-warming-up-before-you-roam monthly 0.5 2023-03-28 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035584452-6B9IFO3VQSLQ5UC5R9ZW/A164639E-35F8-466C-BDE3-E56D5F245FDD.JPG Blog - Temperature: Warming Up Before You Roam https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035586731-DUXDCOBLHOHANY4IF7E7/FullSizeRender+18.jpg Blog - Temperature: Warming Up Before You Roam Leg Swings Front to Back. Warming up quads and hamstrings. Also targets the hips. 12-15/side https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035588880-X1A56KT52LTNA9W4MHMK/FullSizeRender+19.jpg Blog - Temperature: Warming Up Before You Roam Leg Swings Side to Side. Warming up the Abductors and Adductors. Point your toes in the direction you are swinging your leg. 12-15/side https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035590760-4NDYHMADL6B9OWA8VTKQ/FullSizeRender+20.jpg Blog - Temperature: Warming Up Before You Roam Inchworms: Warming up your shoulders, core, hamstrings and calves. Keep your heels down as much as you can to get a good calf stretch. Maintain a neutral spine. Once you walk out to a high plank, then take small steps walking your feet up to your hands. 4-5 reps. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035592118-8Z2PRNIQ6PEOPUUWI9NF/FullSizeRender+21.jpg Blog - Temperature: Warming Up Before You Roam Runners Stretch: Warming up hips, hamstrings, and spine. Start in a plank, bring up your right leg then twist and reach for the sky with your right arm. Hold for a couple of seconds and then switch sides. Keep your front foot flat. 5-8 reps/side. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035594562-ZDJX3D3D85XOQMJJU8CK/FullSizeRender+22.jpg Blog - Temperature: Warming Up Before You Roam Quad Hip Stretch- Targets the glutes. Drop your hips to one side, look over your shoulder at your shoes. Make sure your knees stay on the floor the entire time. 6-8 reps/side. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035596673-W2M6BL1YMTK2TUYSI2O1/FullSizeRender+23.jpg Blog - Temperature: Warming Up Before You Roam Side lying windmills- Targets your chest, shoulders, and spine. Start by laying on your side with your top leg kicked out in front of you. Then with your top arm make big circles counter-clockwise trying to reach your shoulder back. Come back to the starting position with your shoulders stacked. 8-10 reps/side. https://www.right2roamtraining.com/blog/2018/4/5/fuel-snacks-in-the-backcountry monthly 0.5 2023-03-28 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035602127-GXEBKB9D7SXPTQCJ23T7/IMG_7557.JPG Blog - Fuel: Snacks in the Backcountry. https://www.right2roamtraining.com/blog/2018/2/6/high-plains-drifter-skills-and-safety-for-the-backcountry monthly 0.5 2023-03-28 https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035606334-AASFXMA64VSA40YBWJXS/iphone+017.JPG Blog - The Safety Dance: Skills and Resources for Roaming in the Backcountry. - Avalanche Skills Training 1 & 2 AST 1 introduces you to the world of travelling in the backcountry. You learn how to recognize avalanche terrain, how to plan your trips into the backcountry, how to correctly travel in the backcountry, how to use your probe, beacon, and shovel for companion rescues. AST 2 dives in deeper and builds upon the skills you learned in AST 1. You learn more about planning and travelling through complex mountain terrain, and learn more about weather conditions and how they affect the snowpack. Whoever you will be travelling with in the mountains, make sure they also have at least the AST 1. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035610033-E4UQBYVXF20EESWAC6JM/IMG_1256.JPG Blog - The Safety Dance: Skills and Resources for Roaming in the Backcountry. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035663162-7W28WRONY11C697U54CN/IMG_5183.JPG Blog - The Safety Dance: Skills and Resources for Roaming in the Backcountry. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035783389-P64P0RMPYOALZ8FBW1I3/Screen+Shot+2018-02-07+at+8.34.13+PM.png Blog - The Safety Dance: Skills and Resources for Roaming in the Backcountry. https://images.squarespace-cdn.com/content/v1/64233b6774113a703d07e9f6/1680035785234-9GNWY2ME3S84F33S5TLO/Screen+Shot+2018-02-07+at+8.35.42+PM.png Blog - The Safety Dance: Skills and Resources for Roaming in the Backcountry. 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