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About
Blog
- Fitness
- Pre & Postnatal
- Food
- Fun
- Family
- Self
Services
Contact

Fitness

Pre & Postnatal

7 Ways to Modify Movement during Pregnancy

December 29, 2021

Exercise during pregnancy has numerous benefits for mom and baby. It can help you navigate three trimesters with strength and comfort, while also helping you prepare for the demands of labor and motherhood. ACOG recommends at least 150 minutes of moderate intensity exercise per week, as well as strength training as a recommended form of exercise too. Exercise during pregnancy...

Pre & Postnatal

Questions to Ask a Pelvic Floor Physical Therapist

December 25, 2021

Pelvic Floor Physical Therapy changed my life. After my first son was born I felt overwhelmed by how to return to fitness, keep up with my son, and heal my Diastasis Recti. Prior to getting pregnant I had never heard of Pelvic Floor Physical Therapy, nor was it recommended to me. Luckily, I self referred after things felt just a...

Pre & Postnatal

Returning to Running Strength Tests

November 10, 2021

When can I return to running after a baby? Running can be so therapeutic, freeing, and easily accessible after having a baby. But, running can be a very physically demanding form of cardio. Quite honestly, we need strength before we hit the open road. After pregnancy the pelvic floor is still recovering from delivery and being pregnant in general. With...

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Instagram

Hey👋 I’m Erica!
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It's been a while since I've done an intro post, so I wanted to hop on here and say hi, and thanks for following along and for your support ❤️
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I'm a mom to two active boys, Benji and Micah. You may see them pop into my stories and on my feed here and there too 😉
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When I went to college I had the intention of pursuing a career in Broadcast Journalism 🎥 . Since I was a little kid I've always loved being behind the camera (fun fact!). Ultimately I found my true passion through movement.
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During and after my first pregnancy I was overwhelmed by the what to do / what not to do and the lack of information I was provided around my recovery. We deserve better. I set out to learn as much as possible and help other mamas along the way 💗Several courses, podcasts, blog posts, and amazing connections later here I am - still learning and exploring. #alwayslearning
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My goal is to help moms feel strong, confident, and powerful through movement 💪
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And just for fun, I'm sharing 5 fun facts about myself. If you're up for it, I'd love it if you'd share something too!
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1️⃣The last movie I saw in movie theaters was Frozen 2. Little did I know I would see this movie again 100 times.
2️⃣Since I was a little girl I've dreamt of being in France on my birthday, July 14. Bastille Day! 🇫🇷
3️⃣Every time I meet someone new they typically lead with, "you look just like your mom."
4️⃣I love and miss traveling. When our kids are older my husband and I plan to spend a month every summer in a new city. AirBnB, explore, and get to meet new people. London, Madison, WI, and Portland, ME are high on our list 🙌🏼
5️⃣Movement of choice: strength training and hot yoga. I feel so powerful and strong when I lift. Strength training also helps me prepare for everything in mom life. Yoga brings me mental clarity and calm.
.
xoxo,
Erica

ericafriedman_wellness

•

Hey👋 I’m Erica! . It's been a while since I've done an intro post, so I wanted to hop on here and say hi, and thanks for following along and for your support ❤️ . I'm a mom to two active boys, Benji and Micah. You may see them pop into my stories and on my feed here and there too 😉 . When I went to college I had the intention of pursuing a career in Broadcast Journalism 🎥 . Since I was a little kid I've always loved being behind the camera (fun fact!). Ultimately I found my true passion through movement. . During and after my first pregnancy I was overwhelmed by the what to do / what not to do and the lack of information I was provided around my recovery. We deserve better. I set out to learn as much as possible and help other mamas along the way 💗Several courses, podcasts, blog posts, and amazing connections later here I am - still learning and exploring. #alwayslearning . My goal is to help moms feel strong, confident, and powerful through movement 💪 . And just for fun, I'm sharing 5 fun facts about myself. If you're up for it, I'd love it if you'd share something too! . 1️⃣The last movie I saw in movie theaters was Frozen 2. Little did I know I would see this movie again 100 times. 2️⃣Since I was a little girl I've dreamt of being in France on my birthday, July 14. Bastille Day! 🇫🇷 3️⃣Every time I meet someone new they typically lead with, "you look just like your mom." 4️⃣I love and miss traveling. When our kids are older my husband and I plan to spend a month every summer in a new city. AirBnB, explore, and get to meet new people. London, Madison, WI, and Portland, ME are high on our list 🙌🏼 5️⃣Movement of choice: strength training and hot yoga. I feel so powerful and strong when I lift. Strength training also helps me prepare for everything in mom life. Yoga brings me mental clarity and calm. . xoxo, Erica

1 week ago

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1/6

ericafriedman_wellness

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Save the Date 💪 🗓 . FREE Workout right here on IG next Wednesday (1/12) at Noon PST 🎉 The workout will be a mini preview for Virtual Small Group starting the week of January 24. Given recent events I've decided to keep things virtual for now, with the hope of offering in person soon 😉 . All workouts will be via Zoom with recordings and programming sent to everyone after our LIVE fun together ❤️We will work in 2-4 week phases, each with unique movements and goals. Classes will be tailored to those that attend with options provided for mamas in all stages of motherhood. A little bit of follow along, 1:1 coaching, strength, mobility, core + breathwork, and of course - FUN!!! . Interested in joining? Complete the short survey ➡️ https://bit.ly/SmallGroupTraining22 (link in bio). Full sign up + class times will be on the website next week 🙌🏼 . Time to VOTE! What would you like to see in the LIVE workout? . A. Upper Body B. Lower Body C. Full Body D. Core + Mobility . xoxo, Erica

1 week ago

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2/6

𝗬𝗼𝘂 𝗮𝗿𝗲 𝗠𝗢𝗥𝗘 𝘁𝗵𝗮𝗻 𝗮 𝗻𝘂𝗺𝗯𝗲𝗿.
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Around this time of year I get hit with the "New Year, New You" campaigns and challenges. The fitness industry is built on creating change in some way, most of which is aesthetically driven. For many years I focused on one aspect of that change: the number on the scale. And while I can't say this number doesn't creep into my head here and there, I choose to not let it run my life or determine my worth.
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I am here to tell you that you are MORE than a number.
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✔️Your weight
✔️The size of your clothes
✔️The amount of weight you can lift in your workouts
✔️How much money you make
✔️How many kids you have
✔️Caloric intake
✔️When you're ready to return to exercise after baby (weeks, months, etc)
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There is A LOT of pressure as the new year approaches on numbers and the size of our bodies. You are so much more than that.
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Happy almost 2022. Remember, 𝘆𝗼𝘂 𝗱𝗼𝗻'𝘁 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗰𝗵𝗮𝗻𝗴𝗲 𝗮 𝗱𝗮𝗺𝗻 𝘁𝗵𝗶𝗻𝗴.
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xoxo,

Erica
⁠

ericafriedman_wellness

•

𝗬𝗼𝘂 𝗮𝗿𝗲 𝗠𝗢𝗥𝗘 𝘁𝗵𝗮𝗻 𝗮 𝗻𝘂𝗺𝗯𝗲𝗿. . Around this time of year I get hit with the "New Year, New You" campaigns and challenges. The fitness industry is built on creating change in some way, most of which is aesthetically driven. For many years I focused on one aspect of that change: the number on the scale. And while I can't say this number doesn't creep into my head here and there, I choose to not let it run my life or determine my worth. . I am here to tell you that you are MORE than a number. . ✔️Your weight ✔️The size of your clothes ✔️The amount of weight you can lift in your workouts ✔️How much money you make ✔️How many kids you have ✔️Caloric intake ✔️When you're ready to return to exercise after baby (weeks, months, etc) . There is A LOT of pressure as the new year approaches on numbers and the size of our bodies. You are so much more than that. . Happy almost 2022. Remember, 𝘆𝗼𝘂 𝗱𝗼𝗻'𝘁 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗰𝗵𝗮𝗻𝗴𝗲 𝗮 𝗱𝗮𝗺𝗻 𝘁𝗵𝗶𝗻𝗴. . xoxo, Erica ⁠

3 weeks ago

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3/6

25 Questions to ask before and during your first Pelvic Floor Physical Therapist appointment.
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I've talked a lot about the benefits of seeing a Pelvic Floor PT, but – what questions should you ask at your first appointment? 🤷🏻‍♀️I've received this question a lot from mamas that want to be fully prepared heading into their first appointment, which is fantastic ❤️Your first appointment is a great time to get familiar with the PT, determine your course of treatment, ask questions, and decide if the PT is the right fit for you.
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I’ve rounded up 25 questions to ask before, during, or after your first Pelvic Floor PT appointment on the blog ➡️ https://bit.ly/25QuestionsPhysicalTherapist (Link in bio). Thank you to the awesome Physical Therapists that contributed to this post. Swipe ➡️ to say hi 👋
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1️⃣ @empower.physicaltherapy - based in @lovestrongwellness in San Diego
2️⃣ @jaimegoldman_dpt - North County SD
3️⃣ @drsamchernak - Seattle / traveler - Virtual Coaching
4️⃣ @femmestrongpt femmestrongpt - North County SD / Los Angeles
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The biggest piece of advice is to voice up, express your concerns, and what you are / are not comfortable with. This should be a collaborative and stress-free process for you.
.
xoxo,
Erica

ericafriedman_wellness

•

25 Questions to ask before and during your first Pelvic Floor Physical Therapist appointment. . I've talked a lot about the benefits of seeing a Pelvic Floor PT, but – what questions should you ask at your first appointment? 🤷🏻‍♀️I've received this question a lot from mamas that want to be fully prepared heading into their first appointment, which is fantastic ❤️Your first appointment is a great time to get familiar with the PT, determine your course of treatment, ask questions, and decide if the PT is the right fit for you. . I’ve rounded up 25 questions to ask before, during, or after your first Pelvic Floor PT appointment on the blog ➡️ https://bit.ly/25QuestionsPhysicalTherapist (Link in bio). Thank you to the awesome Physical Therapists that contributed to this post. Swipe ➡️ to say hi 👋 . 1️⃣ @empower.physicaltherapy - based in @lovestrongwellness in San Diego 2️⃣ @jaimegoldman_dpt - North County SD 3️⃣ @drsamchernak - Seattle / traveler - Virtual Coaching 4️⃣ @femmestrongpt femmestrongpt - North County SD / Los Angeles . The biggest piece of advice is to voice up, express your concerns, and what you are / are not comfortable with. This should be a collaborative and stress-free process for you. . xoxo, Erica

3 weeks ago

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4/6

It depends 😊While I don't like to bucket exercises as safe vs unsafe, there are movements that are more optimal, effective, and enjoyable depending on your body, 🤰🏻 , and fitness level.
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First off - exercise and strength training in pregnancy is fantastic for you and baby (with doctor's clearance), boosting energy, supporting your changing body, and adding a variety of benefits for baby. From personal experience it also helped prepare for the demands of labor (endurance!) and the tasks in motherhood 👶🏻
.
Exercises to avoid
1️⃣Lying on your back (maybe): there is a lot of conversation around being on your back for exercises. BUT, this isn't a strict rule. If you feel OK on your back, being in this position for a couple minutes at a time is probably ok.
2️⃣High Pressure Movements - we typically want to avoid movements that put unnecessary pressure out on already stretched abdominal wall or ⬇️on the pelvic floor. If you feel yourself straining / holding your breath to accomplish a movement or feel any pressure or pulling outward on your belly (or see noticeable doming), this is a sign to pull back.
.
The biggest piece here is learning how to manage pressure and tune in to your body and symptoms.
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3️⃣High Impact Work - Not saying don't run! But, I would be more cautious of higher impact movements like running and jumping. As 🤰🏻progresses these movements may feel uncomfortable, and the added weight can be a lot for your body and pelvic floor. Balance may also feel different.
.
4️⃣Heated Classes - I typically do not recommend hot yoga or heated classes during pregnancy. There is lots of research around this. From personal experience I overheated very easily and felt faint when it was too hot.
.
5️⃣High risk of falling / higher compact sports: I typically recommend avoiding sports like dodgeball, football, etc. because of the risk of getting bumped (no pun intended), and activities with a higher risk of falling, such as skiing or horseback riding.
.
It's not so much what exercises are right or wrong, but how they are performed, how they are supporting your body, and if you enjoy them. As always, please consult your provider ❤️
.
Xoxo,
Erica

ericafriedman_wellness

•

It depends 😊While I don't like to bucket exercises as safe vs unsafe, there are movements that are more optimal, effective, and enjoyable depending on your body, 🤰🏻 , and fitness level. . First off - exercise and strength training in pregnancy is fantastic for you and baby (with doctor's clearance), boosting energy, supporting your changing body, and adding a variety of benefits for baby. From personal experience it also helped prepare for the demands of labor (endurance!) and the tasks in motherhood 👶🏻 . Exercises to avoid 1️⃣Lying on your back (maybe): there is a lot of conversation around being on your back for exercises. BUT, this isn't a strict rule. If you feel OK on your back, being in this position for a couple minutes at a time is probably ok. 2️⃣High Pressure Movements - we typically want to avoid movements that put unnecessary pressure out on already stretched abdominal wall or ⬇️on the pelvic floor. If you feel yourself straining / holding your breath to accomplish a movement or feel any pressure or pulling outward on your belly (or see noticeable doming), this is a sign to pull back. . The biggest piece here is learning how to manage pressure and tune in to your body and symptoms. . 3️⃣High Impact Work - Not saying don't run! But, I would be more cautious of higher impact movements like running and jumping. As 🤰🏻progresses these movements may feel uncomfortable, and the added weight can be a lot for your body and pelvic floor. Balance may also feel different. . 4️⃣Heated Classes - I typically do not recommend hot yoga or heated classes during pregnancy. There is lots of research around this. From personal experience I overheated very easily and felt faint when it was too hot. . 5️⃣High risk of falling / higher compact sports: I typically recommend avoiding sports like dodgeball, football, etc. because of the risk of getting bumped (no pun intended), and activities with a higher risk of falling, such as skiing or horseback riding. . It's not so much what exercises are right or wrong, but how they are performed, how they are supporting your body, and if you enjoy them. As always, please consult your provider ❤️ . Xoxo, Erica

4 weeks ago

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5/6

11 Months Postpartum ❤️
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This post is a bit overdue, but you know....
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It’s hard to believe it's been a full year since our youngest entered our lives. Postpartum this time around has been a trip. When I found out I was pregnant with Micah I was excited and overwhelmed, but also a bit scared. Nervous of being a mom to two young kiddos, but also the postpartum recovery to follow. Recovery, rebuilding, and in my mind, starting over. I am grateful for a pregnancy 🤰🏻 that allowed me to stay active, keep up with my son, and deliver a healthy baby boy at full term.
.
The last 11 months have been tough physically and mentally. Micah doesn't sleep well and sometimes when I miss workouts or cannot show up 💯 for others, I can feel a bit defeated. But, I like to remind myself (and clients) that this season of life can be a bit unpredictable and sometimes we need to just...go with the flow 😁
.
I'm proud of myself for moving my body everyday in some way (even if it's just a short walk), to asking for help from my partner - and being OK with it, for involving my oldest in my workouts so he can see his strong mama, and being intentional and SLOW with recovery and movement. I'm proud of all the learning I've done the last year (and more to come) to better serve my clients and myself. I'm proud of myself for being a bad a$$ mom of two 👦🏻👶🏻
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If today is hard - I see you. I feel it too. Celebrate your wins. Celebrate your body and all it has done for you. Something I'm learning to do too 😉
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xoxo,
Erica
.
Swipe ➡️ for some 🤰🏻fun

ericafriedman_wellness

•

11 Months Postpartum ❤️ . This post is a bit overdue, but you know.... . It’s hard to believe it's been a full year since our youngest entered our lives. Postpartum this time around has been a trip. When I found out I was pregnant with Micah I was excited and overwhelmed, but also a bit scared. Nervous of being a mom to two young kiddos, but also the postpartum recovery to follow. Recovery, rebuilding, and in my mind, starting over. I am grateful for a pregnancy 🤰🏻 that allowed me to stay active, keep up with my son, and deliver a healthy baby boy at full term. . The last 11 months have been tough physically and mentally. Micah doesn't sleep well and sometimes when I miss workouts or cannot show up 💯 for others, I can feel a bit defeated. But, I like to remind myself (and clients) that this season of life can be a bit unpredictable and sometimes we need to just...go with the flow 😁 . I'm proud of myself for moving my body everyday in some way (even if it's just a short walk), to asking for help from my partner - and being OK with it, for involving my oldest in my workouts so he can see his strong mama, and being intentional and SLOW with recovery and movement. I'm proud of all the learning I've done the last year (and more to come) to better serve my clients and myself. I'm proud of myself for being a bad a$$ mom of two 👦🏻👶🏻 . If today is hard - I see you. I feel it too. Celebrate your wins. Celebrate your body and all it has done for you. Something I'm learning to do too 😉 . xoxo, Erica . Swipe ➡️ for some 🤰🏻fun

4 weeks ago

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6/6

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