5 Birth Ball Exercises to get Stronger During your Pregnancy

5 daily moves from our Birth Ball Basics Clinic to prepare you for your labor and birth!

Prenatal PrepEmily WannenburgDecember 8, 2023exercise, birth ball, push prep, birth ball basics, pregnancyComment

Birth Ball 30 - Your In-Home Workout!

It’s here! You asked us to make a video and here it is!! Read on for more info!

Fitness Pros & HCPs, Labor & Birth, Childbirth Education, PregnancyEmily WannenburgOctober 25, 2023birth ball basics, push prep, pushing positions, labor progression, Childbirth education, exercise, birth ballComment

Everything you ever wanted to know about Peanut balls and more!

Here are a few ways to use the peanut ball in labor to fascinate labor progression and comfort in labor. If you are a doula or having a baby, you should read this blog!

Childbirth Education, Doulas, 4TFM Birth Pro, Labor & Birth, Prenatal PrepEmily WannenburgJuly 2, 2023birth ball basics, peanutball, doula training, doula support, Birth doula, epidurals, doula business

Tips to blow up your birth ball

Do you hate inflating that ball with those cheap foot pumps. Does it take you forever? Try these tips to speed up the process!

Prenatal Prep, Labor & BirthEmily WannenburgJuly 7, 2020pregnancy, birth ball basics, exercise, birth ballComment

Instructor Spotlight: Lauren Giles

Lauren Giles lives in St. Augustine, Florida and teaches all 3 of the 4TFM classes in her Fit Mamas Studio and Boutique. She is well known on the island for her skill and experience working with the pregnant and postpartum population and is a real asset to the perinatal fitness community that she serves. Read more about her journey here…

Emily WannenburgMarch 24, 2020Postpartum recovery fitness, birth ball basics, mom support groups

Instructor Spotlight: Anne Homan

Anne Homan is the face of #4TFM on Amelia Island and teaches Birth Ball Basics™ and Postpartum Recovery® Fitness. She is a birth doula and the founder of Postpartum Mama Moves. She and her family have lived in Florida since 2007.

Instructor SpotlightsEmily WannenburgJanuary 11, 2020Anne Homan, Amelia Island, Postpartum recovery fitness, birth ball basics, doula, Birth doula, North Florida Doulas, teacher, children, mother, motherhood, teaching aids, #WWC, #WalkWorkoutCoffee, Fernandina Beach Comment

Instructor Spotlight: Kristin Gaspar

Kristin Gaspar is the face of #4TFM in Nocotee and Ponte Vedra, Florida and teaches Birth Ball Basics™, Postpartum Recovery® Fitness and Pelvic Floor, Core & More™. Originally from Connecticut where she earned her Masters in Education, she is an avid Cross Fit Level 1 Coach, Certifiied Personal Trainer, Nutrition Coach and group fitness leader. Her experience through her high risk pregnancy and birth led her to her work in the Perinatal Fitness and Wellness field, having a passion to encourage women in their healthy living and fitness choices.

Instructor SpotlightsEmily WannenburgDecember 2, 2019group fitness, instructor spotlight, Postpartum recovery fitness, birth ball basics, pelvic floor, personal training, bedrest, pregnancy, crossfit, Florida, Diastasis Recti, pelvic floor core & more, Nocatee

4tFM Blog: Engage & Activate

Mind. Body. Community.

Always Consult with your Physician or Care Provider before beginning any exercise program.