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Seven years
Hundreds of classes
Dozens of 1:1 clients
One amazing BarraBuilt community

7 years ago I passed my NASM Certified Personal Trainer exam! I have grown so much as a coach and person since that first year coaching in the Flats basement. Had to do a throwback video, music included! Every class I’ve coached has taught me something and I am so grateful for everyone who has been part of the journey ❤️

Seven years
Hundreds of classes
Dozens of 1:1 clients
One amazing BarraBuilt community

7 years ago I passed my NASM Certified Personal Trainer exam! I have grown so much as a coach and person since that first year coaching in the Flats basement. Had to do a throwback video, music included! Every class I’ve coached has taught me something and I am so grateful for everyone who has been part of the journey ❤️

Important question: Did Athleta get cool or are we just in our 30s????? @lebodeman and I both in head to toe Athleta today 👯‍♀️

Important question: Did Athleta get cool or are we just in our 30s????? @lebodeman and I both in head to toe Athleta today 👯‍♀️

Asked @griffinbarra to record my first weighted pull ups. The man got distracted 🍑😂

Asked @griffinbarra to record my first weighted pull ups. The man got distracted 🍑😂

Two of my favorite core moves right now that really fire up those obliques!

Obliques play an important role in core stability and back health. They are particularly crucial in postpartum health with supporting diastasis recti, helping close abdominal gaps when trained properly. These two moves are more advanced core moves that are spicy 🌶️ and some of my favorites to pair together to fire up the obliques.

Half kneeling windmill: start in a half kneeling position. Grab a weight (lighter than you think!) and press overhead. Shift hip back at an angle and tap other palm to the ground. Keep weight directly overhead, in line with your hip, and eyes focused on the weight the whole time. This works hip mobility, shoulder stability, and rotation. Can you say bang for your buck?!

Copenhagen plank hip lifts: this one starts in a side plank with one knee propped up on a bench or block. You can rest the other leg on the ground for support or hold out in front for a more challenging option. Press into knee and forearm, squeezing obliques to lift hip a few inches higher.

Let me know if you give them a try!

Two of my favorite core moves right now that really fire up those obliques!

Obliques play an important role in core stability and back health. They are particularly crucial in postpartum health with supporting diastasis recti, helping close abdominal gaps when trained properly. These two moves are more advanced core moves that are spicy 🌶️ and some of my favorites to pair together to fire up the obliques.

Half kneeling windmill: start in a half kneeling position. Grab a weight (lighter than you think!) and press overhead. Shift hip back at an angle and tap other palm to the ground. Keep weight directly overhead, in line with your hip, and eyes focused on the weight the whole time. This works hip mobility, shoulder stability, and rotation. Can you say bang for your buck?!

Copenhagen plank hip lifts: this one starts in a side plank with one knee propped up on a bench or block. You can rest the other leg on the ground for support or hold out in front for a more challenging option. Press into knee and forearm, squeezing obliques to lift hip a few inches higher.

Let me know if you give them a try!

Rest, relaxing, and movement in the most beautiful setting on this gals trip!! I love nothing more than moving with my people and helping my friends feel strong! 💪🏻💖

Rest, relaxing, and movement in the most beautiful setting on this gals trip!! I love nothing more than moving with my people and helping my friends feel strong! 💪🏻💖

Got to end 2025 lifting with my bestie!! The OG BarraBuilt mama who is stronger than ever now with two littles running around. My inspo! Bring it on 2026 💪🏻💥❤️

Got to end 2025 lifting with my bestie!! The OG BarraBuilt mama who is stronger than ever now with two littles running around. My inspo! Bring it on 2026 💪🏻💥❤️

Hot take: I hate New Year’s resolutions! If resolutions are inspiring and helpful for you, then great! But for me, they make it like there’s only one time a year to make a big change and it doesn’t set you up for long term success. I much prefer smaller, sustainable everyday habits that make you feel good. No need to wait for a special time of year to make positive additions to your life- every day is a new opportunity to make choices that will make you feel good tomorrow.

Hot take: I hate New Year’s resolutions! If resolutions are inspiring and helpful for you, then great! But for me, they make it like there’s only one time a year to make a big change and it doesn’t set you up for long term success. I much prefer smaller, sustainable everyday habits that make you feel good. No need to wait for a special time of year to make positive additions to your life- every day is a new opportunity to make choices that will make you feel good tomorrow.

Between work, daycare drop off/pick up, training clients, and generally keeping some sanity- my workouts are often shoved into 30 minutes. Instead of rushing through it, I cut down the number or sets or exercises and prioritize doing them well with good form and tempo. Will always go further than rushing through with sloppy form!

Between work, daycare drop off/pick up, training clients, and generally keeping some sanity- my workouts are often shoved into 30 minutes. Instead of rushing through it, I cut down the number or sets or exercises and prioritize doing them well with good form and tempo. Will always go further than rushing through with sloppy form!

Goal ACHIEVED!!! ✅💪💥

Goal ACHIEVED!!! ✅💪💥

Brought Leo to visit our @synergyspinechicago fam today!!! ❤️ If you’re in need of any chiro, massage, acupuncture, or contrast therapy check them out!

Brought Leo to visit our @synergyspinechicago fam today!!! ❤️ If you’re in need of any chiro, massage, acupuncture, or contrast therapy check them out!

Sunday movement is a non-negotiable in this house to start the week off on a good note!! I usually hit the gym during nap time and Griff plays soccer in the evenings. Team work makes it happen and I’m so grateful to have a partner who supports my goals.

185lb sumo dead lifts today. 200lbs I’m coming for you!!! 😤💪🏻💥

Sunday movement is a non-negotiable in this house to start the week off on a good note!! I usually hit the gym during nap time and Griff plays soccer in the evenings. Team work makes it happen and I’m so grateful to have a partner who supports my goals.

185lb sumo dead lifts today. 200lbs I’m coming for you!!! 😤💪🏻💥

Griff: “This workout accidentally has a lot of core!!”
Me: “That wasn’t an accident…😉”

Front squats and unilateral moves are great ways to challenge the core without traditional “core” moves. Smart programming is everything!

Love when I get to workout with my favorite lifting buddy. This song came on at the gym during our lift, what a BOP!

Griff: “This workout accidentally has a lot of core!!”
Me: “That wasn’t an accident…😉”

Front squats and unilateral moves are great ways to challenge the core without traditional “core” moves. Smart programming is everything!

Love when I get to workout with my favorite lifting buddy. This song came on at the gym during our lift, what a BOP!

Proof that you can be stronger than ever after having a kid!! I’ve always wanted to deadlift 200lb but pre-baby I never quite got there. Now at 18 months postpartum, I am at my strongest I’ve ever felt and pretty close with my sumo deadlift, which is a variation that is feeling good for me lately.

I know this strength is due to my emphasis on building a strong core foundation from the inside out. Pregnancy and childbirth made me completely relearn everything I knew about the core and the vital role it plays in overall strength. That said, this type of training is beneficial for all bodies who want to move functionally, not just those who have had kids!!

This is also proof that you don’t need to spend hours in the gym (I certainly don’t!) to hit your goals, but you do need to be disciplined and have a plan. This weekend I was at 175lb for 6 reps on my fourth/last set. 200 is near, I feel it!!

Looking for help with your gym goals? Send me a message if you’d like to learn more about personal training or online training. I’d love to help!

Proof that you can be stronger than ever after having a kid!! I’ve always wanted to deadlift 200lb but pre-baby I never quite got there. Now at 18 months postpartum, I am at my strongest I’ve ever felt and pretty close with my sumo deadlift, which is a variation that is feeling good for me lately.

I know this strength is due to my emphasis on building a strong core foundation from the inside out. Pregnancy and childbirth made me completely relearn everything I knew about the core and the vital role it plays in overall strength. That said, this type of training is beneficial for all bodies who want to move functionally, not just those who have had kids!!

This is also proof that you don’t need to spend hours in the gym (I certainly don’t!) to hit your goals, but you do need to be disciplined and have a plan. This weekend I was at 175lb for 6 reps on my fourth/last set. 200 is near, I feel it!!

Looking for help with your gym goals? Send me a message if you’d like to learn more about personal training or online training. I’d love to help!

Front squats are part of my program this month and I am LOVING this squat variation!! Barbell front squats are super challenging but a great way to engage more quads and core in your squats than a typical barbell back squat. I have some ways to go on my upper body mobility, so I prefer the cross arm approach over the clean grip version. This is the first time I filmed them and I am pleased with the depth on these. Excited to keep improving this lift!

Ps. Any high school cheerleaders from 2008-2011 brought back with this song?? That UCA dance will live rent free in my brain forever 🤣

Front squats are part of my program this month and I am LOVING this squat variation!! Barbell front squats are super challenging but a great way to engage more quads and core in your squats than a typical barbell back squat. I have some ways to go on my upper body mobility, so I prefer the cross arm approach over the clean grip version. This is the first time I filmed them and I am pleased with the depth on these. Excited to keep improving this lift!

Ps. Any high school cheerleaders from 2008-2011 brought back with this song?? That UCA dance will live rent free in my brain forever 🤣

Sharing four more moves to help you engage and strengthen your deep core (PT. 2!)— whether you’re postpartum or simply building a stronger core foundation.

Your obliques are a big part of that system. They support spinal stability, help you transfer load safely, and show up in everyday life: carrying a toddler, loading groceries, twisting, lifting, and moving with control.

Once you’ve mastered your 360-degree breathing and feel ready to progress, these are great next-step options. I’m showing them in a supported side plank (knees + elbows), but you can level up by moving to feet or hands.

1️⃣ Thread the Needle
Lift your top arm, then rotate and thread it under your body with control.

2️⃣ Side Plank Clamshells
Stack your knees, lift your hips, and open the top knee into a clamshell.

3️⃣ Side Plank Crunch
Reach top arm and leg long, then bring them together on an exhale for a controlled side crunch.

4️⃣ Bear Crawl
Start in tabletop, exhale to float knees an inch off the floor, and crawl forward with slow, deliberate steps.

Stronger obliques = better movement, better stability, and a core that supports the rest of your training.

Sharing four more moves to help you engage and strengthen your deep core (PT. 2!)— whether you’re postpartum or simply building a stronger core foundation.

Your obliques are a big part of that system. They support spinal stability, help you transfer load safely, and show up in everyday life: carrying a toddler, loading groceries, twisting, lifting, and moving with control.

Once you’ve mastered your 360-degree breathing and feel ready to progress, these are great next-step options. I’m showing them in a supported side plank (knees + elbows), but you can level up by moving to feet or hands.

1️⃣ Thread the Needle
Lift your top arm, then rotate and thread it under your body with control.

2️⃣ Side Plank Clamshells
Stack your knees, lift your hips, and open the top knee into a clamshell.

3️⃣ Side Plank Crunch
Reach top arm and leg long, then bring them together on an exhale for a controlled side crunch.

4️⃣ Bear Crawl
Start in tabletop, exhale to float knees an inch off the floor, and crawl forward with slow, deliberate steps.

Stronger obliques = better movement, better stability, and a core that supports the rest of your training.

Fridays look a little different now! Got in a quick but effective lift. My new training block has sumo deadlifts which I haven’t done in forever and they felt awesome! I love switching up different variations of lifts to challenge and find moves that work for your needs. Ok now time for some delish Indian food and fam time! Happy Friday fam!

Fridays look a little different now! Got in a quick but effective lift. My new training block has sumo deadlifts which I haven’t done in forever and they felt awesome! I love switching up different variations of lifts to challenge and find moves that work for your needs. Ok now time for some delish Indian food and fam time! Happy Friday fam!

So happy to be back training with my OG BarraBuilt girlie @lebodeman ! She is so strong and bad ass. Our first 5 week block is focusing on squat strength and pull ups. As you can see, she is crusing it!! 💪🏻 if you’re interested in 1:1 training, I have one slot open on Monday evenings at @synergyspinechicago. Send me a DM 💌

So happy to be back training with my OG BarraBuilt girlie @lebodeman ! She is so strong and bad ass. Our first 5 week block is focusing on squat strength and pull ups. As you can see, she is crusing it!! 💪🏻 if you’re interested in 1:1 training, I have one slot open on Monday evenings at @synergyspinechicago. Send me a DM 💌

DEEP CORE WORK PT1: These videos popped up from a year ago and I never posted them! 🥹 Leo was just 3 months old here, and I was still rebuilding my core after birth.

I did this deep core series at least 3x a week while healing my DR + prolapse. Now, this kind of work is built into every BarraBuilt workout — because a strong core is the foundation to functional movement.

Here’s what I was doing ⤵️
1️⃣ 360° Breathing + Adductor Squeeze — 360 degree breathing is base of all deep core work. Expand your breath in every direction, then exhale and zip up from pelvic floor to ribs while squeezing the ball.
2️⃣ Glute Bridge w/ Ball Squeeze — Drive through your heels and keep that inner thigh connection.
3️⃣ Adductor Squeeze + Knee Lift — Lift both legs to table top, back stays glued to the mat.
4️⃣ Alternating Heel Taps — Core connected, no arching.
5️⃣ Pilates Ball Jackknife — Reach long without losing your core engagement.
6️⃣ Single-Sided Deadbug — Press into the ball with your elbow, extend the opposite leg.
7️⃣ Pilates Ball Crunch — Ball under lower back, exhale all the way up.

No matter how far postpartum you are, deep core work isn’t optional — it’s foundational. It’s what lets you lift heavier, move better, and feel stronger in the long run. Stay tuned for more options next week!

DEEP CORE WORK PT1: These videos popped up from a year ago and I never posted them! 🥹 Leo was just 3 months old here, and I was still rebuilding my core after birth.

I did this deep core series at least 3x a week while healing my DR + prolapse. Now, this kind of work is built into every BarraBuilt workout — because a strong core is the foundation to functional movement.

Here’s what I was doing ⤵️
1️⃣ 360° Breathing + Adductor Squeeze — 360 degree breathing is base of all deep core work. Expand your breath in every direction, then exhale and zip up from pelvic floor to ribs while squeezing the ball.
2️⃣ Glute Bridge w/ Ball Squeeze — Drive through your heels and keep that inner thigh connection.
3️⃣ Adductor Squeeze + Knee Lift — Lift both legs to table top, back stays glued to the mat.
4️⃣ Alternating Heel Taps — Core connected, no arching.
5️⃣ Pilates Ball Jackknife — Reach long without losing your core engagement.
6️⃣ Single-Sided Deadbug — Press into the ball with your elbow, extend the opposite leg.
7️⃣ Pilates Ball Crunch — Ball under lower back, exhale all the way up.

No matter how far postpartum you are, deep core work isn’t optional — it’s foundational. It’s what lets you lift heavier, move better, and feel stronger in the long run. Stay tuned for more options next week!

Let me reintroduce myself: Neva Barra, lifelong cheerleader, hype woman, personal trainer, mom, and now a new title of blogger!

I figured it was time to start documenting my thoughts outside of Instagram where I can have longer form content. I plan on using this place to share my thoughts and expertise on all things strength training, pre/postnatal fitness, and more.

Kicking it off with an introduction post on how and why I got into training. Check it out at the link in my bio! https://www.barrabuiltfitness.com/blog

Let me reintroduce myself: Neva Barra, lifelong cheerleader, hype woman, personal trainer, mom, and now a new title of blogger!

I figured it was time to start documenting my thoughts outside of Instagram where I can have longer form content. I plan on using this place to share my thoughts and expertise on all things strength training, pre/postnatal fitness, and more.

Kicking it off with an introduction post on how and why I got into training. Check it out at the link in my bio! https://www.barrabuiltfitness.com/blog

Reality of working out with a 1 year old. By the end he was trying to do squats with me 🥲I saw the quote “your kids only get one mom, take care of her” and it really resonated with me. Not only are you taking care of your needs, you’re a role model for them!! They are watching everything you do, and demonstrating a healthy lifestyle is one of the best things you can show them. Seeing these videos and Leo giggling wanting to join in is the best. A fellow fit mama @emilyldanes told me a few weeks ago she set up her 2yr old girlie to watch something so she could do a workout and her daughter got up and was more interested in working out with mom! 💪🏻❤️

Reality of working out with a 1 year old. By the end he was trying to do squats with me 🥲I saw the quote “your kids only get one mom, take care of her” and it really resonated with me. Not only are you taking care of your needs, you’re a role model for them!! They are watching everything you do, and demonstrating a healthy lifestyle is one of the best things you can show them. Seeing these videos and Leo giggling wanting to join in is the best. A fellow fit mama @emilyldanes told me a few weeks ago she set up her 2yr old girlie to watch something so she could do a workout and her daughter got up and was more interested in working out with mom! 💪🏻❤️

Life has been crazy lately with work and personal travel, in addition to chasing a 1 year old around!! If I make it to the actual gym for a workout 2x a week it is a good week. Lately, more workouts than not are at home and that is totally OK for this season of life.

If your schedule only permits getting to the gym 2x a week that is still great and you should be proud! When I make it to the gym, I do two full body days and focus on the lifts that I can’t do at home. This typically includes compound lifts with some serious weight (squat, deadlift, bench press), cable moves, and of course pull ups! An easy break down to keep in mind if you’re looking for some direction and inspo: warm up/mobility work, a bilateral lower body move (both sides of body), a unilateral lower body move (single side), an upper body push, an upper body pull, and a core move. To keep it efficient, break it down into a few super sets or tri-sets and get it done!! I like to pair up a lower body move with an upper body move so one of the muscle groups can get some recovery while the other works. This is a huge time saver in the gym! I usually stick with a program for 4-6 weeks before switching it up. Consistency & progression week over week is key!

Life has been crazy lately with work and personal travel, in addition to chasing a 1 year old around!! If I make it to the actual gym for a workout 2x a week it is a good week. Lately, more workouts than not are at home and that is totally OK for this season of life.

If your schedule only permits getting to the gym 2x a week that is still great and you should be proud! When I make it to the gym, I do two full body days and focus on the lifts that I can’t do at home. This typically includes compound lifts with some serious weight (squat, deadlift, bench press), cable moves, and of course pull ups! An easy break down to keep in mind if you’re looking for some direction and inspo: warm up/mobility work, a bilateral lower body move (both sides of body), a unilateral lower body move (single side), an upper body push, an upper body pull, and a core move. To keep it efficient, break it down into a few super sets or tri-sets and get it done!! I like to pair up a lower body move with an upper body move so one of the muscle groups can get some recovery while the other works. This is a huge time saver in the gym! I usually stick with a program for 4-6 weeks before switching it up. Consistency & progression week over week is key!

“If you’re trying your best you look great” new favorite quote from @radichell during my 20 min bodyweight (or 20lb+ toddler weight!) workout tonight. Solo parenting this weekend and we still get it done!! 20 min + a long doggie walk ✔️💪🏻⚡️

“If you’re trying your best you look great” new favorite quote from @radichell during my 20 min bodyweight (or 20lb+ toddler weight!) workout tonight. Solo parenting this weekend and we still get it done!! 20 min + a long doggie walk ✔️💪🏻⚡️

SUSTAINABLE CHANGE TAKES TIME 👏CONSISTENCY 👏 & PATIENCE 👏!!

I don’t use weight as a primary metric of success BUT I am really proud of the 10+lbs I have lost since last August when I was 2 months pp and done exclusively pumping. I did this with zero dieting or restrictions and know this this something that will stay off. Not to mention I am feeling strong AF! 💪🏻

Little habits create change over time:
- I eat what I want but prioritize protein
- I drink alcohol but in more moderation than I had pre baby (hangovers with a child are NOT fun 🤣)
- I get creative on making sure I get movement in. I strength train 2-3 times a week and walk a TON, sprinkled with some Pilates here and there.

Even if you only have 20-30 minutes to move, DO IT!! It adds up over time. I have had to get flexible in where and how I am moving, but I have stayed the course and it really does make an impact in the long term. If you feel like you aren’t making progress, don’t give up. This stuff takes a lot of patience and quick fixes are not sustainable in the long run. If you aren’t sure where to begin, reach out! I’d love to help with personal training locally in Chicago or online!

SUSTAINABLE CHANGE TAKES TIME 👏CONSISTENCY 👏 & PATIENCE 👏!!

I don’t use weight as a primary metric of success BUT I am really proud of the 10+lbs I have lost since last August when I was 2 months pp and done exclusively pumping. I did this with zero dieting or restrictions and know this this something that will stay off. Not to mention I am feeling strong AF! 💪🏻

Little habits create change over time:
- I eat what I want but prioritize protein
- I drink alcohol but in more moderation than I had pre baby (hangovers with a child are NOT fun 🤣)
- I get creative on making sure I get movement in. I strength train 2-3 times a week and walk a TON, sprinkled with some Pilates here and there.

Even if you only have 20-30 minutes to move, DO IT!! It adds up over time. I have had to get flexible in where and how I am moving, but I have stayed the course and it really does make an impact in the long term. If you feel like you aren’t making progress, don’t give up. This stuff takes a lot of patience and quick fixes are not sustainable in the long run. If you aren’t sure where to begin, reach out! I’d love to help with personal training locally in Chicago or online!

Today’s alley rat routine was spicy in this heat! I even had a fellow 🐀 to join me. We didn’t have much time between meetings and daycare pickup but we got it done in less than 30 min 💪🏻Success will come from the consistent habits, not the occasional extremes!

40 seconds on/20 seconds off (4-5 times though)
🌶️ KB swings
🌶️ Hammer curls
🌶️ Jump rope
🌶️ Lap around our building

Today’s alley rat routine was spicy in this heat! I even had a fellow 🐀 to join me. We didn’t have much time between meetings and daycare pickup but we got it done in less than 30 min 💪🏻Success will come from the consistent habits, not the occasional extremes!

40 seconds on/20 seconds off (4-5 times though)
🌶️ KB swings
🌶️ Hammer curls
🌶️ Jump rope
🌶️ Lap around our building

This was fun!! Four years ago @kingsaucefit and I filmed a commercial for FLATS. Now we are back in action both coaching at @sport_fitness_chicago! Love when life comes full circle and you stay connected to great people 🥊✨

This was fun!! Four years ago @kingsaucefit and I filmed a commercial for FLATS. Now we are back in action both coaching at @sport_fitness_chicago! Love when life comes full circle and you stay connected to great people 🥊✨

Pregnant or postpartum and not sure where to start with exercise? I am accepting new in person AND online personal training clients! I would love to help you exercise safely during pregnancy, focus on supporting your changing body, or help you ease back into moving post baby. I am @pronatalfitness certified to train women throughout their pregnancy and beyond, and have become even more passionate about working with this population after having my son last year.

Send me a DM if you are interested in learning more!

PS. this video was from last year, don’t worry there isn’t another on the way (sometime in the second tri? No idea the exact week 😂)

Pregnant or postpartum and not sure where to start with exercise? I am accepting new in person AND online personal training clients! I would love to help you exercise safely during pregnancy, focus on supporting your changing body, or help you ease back into moving post baby. I am @pronatalfitness certified to train women throughout their pregnancy and beyond, and have become even more passionate about working with this population after having my son last year.

Send me a DM if you are interested in learning more!

PS. this video was from last year, don’t worry there isn’t another on the way (sometime in the second tri? No idea the exact week 😂)

More pull up content no one asked for!!! Keeping myself accountable on the way to 10. Today I did 3x10, starting each set doing as many as I could unassisted before adding in a band. Consistency is key!

More pull up content no one asked for!!! Keeping myself accountable on the way to 10. Today I did 3x10, starting each set doing as many as I could unassisted before adding in a band. Consistency is key!

Tried some pull up today for the first time in a while and I got 4 unassisted pull ups in a row!! That is the most since having Leo and I am so proud!! A few months ago I couldn’t even do one. Proof that while I have not been directly training pull ups, I have been working a ton of upper body strength and it is paying off. Of course, I didn’t get that set on film so here’s two but @griffinbarra was there to witness the good stuff!! 🤩

Tried some pull up today for the first time in a while and I got 4 unassisted pull ups in a row!! That is the most since having Leo and I am so proud!! A few months ago I couldn’t even do one. Proof that while I have not been directly training pull ups, I have been working a ton of upper body strength and it is paying off. Of course, I didn’t get that set on film so here’s two but @griffinbarra was there to witness the good stuff!! 🤩

When you have a kid (new pet, demanding job, or any other time consuming commitment) you are not going to FIND time to work out, you have to MAKE the time. It isn’t easy and takes discipline, but if movement is a priority to you, treat it like one! Don’t wait for the perfect moment to go the gym and make your kids part of it if you need to. My movement today included walking Leo to daycare instead of driving and an alley workout (hello trashcans!) so I didn’t waste 10 minutes each way driving to the gym. Yesterday it was a BW Peloton workout in the playroom with Leo snuggles in between!

Here is what I did today- Complete 20 of each then, 18 reps, 16, 14, 12, 10, 8, 6, 4, all the way down to 2:
- Lunges (half each side)
- Bent over row (total reps on each arm)
- Squats
- Push press
- DB swing
30 seconds jump rope between each round!

It was 🌶️🌶️🌶️!

When you have a kid (new pet, demanding job, or any other time consuming commitment) you are not going to FIND time to work out, you have to MAKE the time. It isn’t easy and takes discipline, but if movement is a priority to you, treat it like one! Don’t wait for the perfect moment to go the gym and make your kids part of it if you need to. My movement today included walking Leo to daycare instead of driving and an alley workout (hello trashcans!) so I didn’t waste 10 minutes each way driving to the gym. Yesterday it was a BW Peloton workout in the playroom with Leo snuggles in between!

Here is what I did today- Complete 20 of each then, 18 reps, 16, 14, 12, 10, 8, 6, 4, all the way down to 2:
- Lunges (half each side)
- Bent over row (total reps on each arm)
- Squats
- Push press
- DB swing
30 seconds jump rope between each round!

It was 🌶️🌶️🌶️!

Scenes from last week’s lifting club! Lifting Club is a fitness class for all ages and experience levels to learn how to lift with proper form. Join us tomorrow at 6pm. Link in bio to sign up! @sport_fitness_chicago

Scenes from last week’s lifting club! Lifting Club is a fitness class for all ages and experience levels to learn how to lift with proper form. Join us tomorrow at 6pm. Link in bio to sign up! @sport_fitness_chicago

A year ago today was Leo’s due date and we were in the gym getting a last lift in together. Looking back at these pics, I just want to give that girl a big hug because she had no idea what was coming her way with 44 hours of labor and the first few weeks PP. A year later, I am physically healed but forever changed in many ways. Parenting is wild and I am forever in awe of what women’s bodies do. We are incredible!!

A year ago today was Leo’s due date and we were in the gym getting a last lift in together. Looking back at these pics, I just want to give that girl a big hug because she had no idea what was coming her way with 44 hours of labor and the first few weeks PP. A year later, I am physically healed but forever changed in many ways. Parenting is wild and I am forever in awe of what women’s bodies do. We are incredible!!

Kicked off the day with an amazing (and very sweaty!) sculpt class for @donatelifeamerica today taught by @bridget_hart! ❤️ Bridget is such an inspo, donating a kidney to her brother in a few weeks. Help Bridget reach her fundraising goal by donating here: https://www.classy.org/fundraiser/6169416. I will also link it in my bio!

Kicked off the day with an amazing (and very sweaty!) sculpt class for @donatelifeamerica today taught by @bridget_hart! ❤️ Bridget is such an inspo, donating a kidney to her brother in a few weeks. Help Bridget reach her fundraising goal by donating here: https://www.classy.org/fundraiser/6169416. I will also link it in my bio!

Movement looks different these days with this fuzzy, wiggly 10 month old! Some days I get a full lift in at the gym but often it looks like this: a 20 minute @onepeloton bodyweight workout in our playroom with the whole fam. No matter how you squeeze it in, you’ll never regret moving your body! Added bonus: you are showing your kids a healthy lifestyle and having some fun together while you do it 🩷💪🏻

Movement looks different these days with this fuzzy, wiggly 10 month old! Some days I get a full lift in at the gym but often it looks like this: a 20 minute @onepeloton bodyweight workout in our playroom with the whole fam. No matter how you squeeze it in, you’ll never regret moving your body! Added bonus: you are showing your kids a healthy lifestyle and having some fun together while you do it 🩷💪🏻

My cousin Marco is my hero!!! Gold in @specialolympicsillinois powerlifting for his deadlift! 🏆💪🏻Any sport he tries, he excels in. That smile says everything, he is so proud and I am too ❤️ lifting is empowering!

My cousin Marco is my hero!!! Gold in @specialolympicsillinois powerlifting for his deadlift! 🏆💪🏻Any sport he tries, he excels in. That smile says everything, he is so proud and I am too ❤️ lifting is empowering!

9 months out, 9 months in!
I can’t believe this little guy was in there the whole time!! Strength training throughout pregnancy was the best thing I did for myself and Leo. Wearing a ~20lb weight vest around these days is no joke. 💪🏻❤️

Ps. Don’t mind our sad looking courtyard. Winter was rough on everyone 🤣 but spring is here!

9 months out, 9 months in!
I can’t believe this little guy was in there the whole time!! Strength training throughout pregnancy was the best thing I did for myself and Leo. Wearing a ~20lb weight vest around these days is no joke. 💪🏻❤️

Ps. Don’t mind our sad looking courtyard. Winter was rough on everyone 🤣 but spring is here!

A common goal at Lifting Club is to get a pull up! Pull ups are so hard and so bad ass!! If you are looking to get your first pull up, here are four exercises to help you get there. In order to get that first pull up, I recommend adding these exercises in 2-3 times a week consistently.

⚡️Scapular Pull Ups: start with a dead hang. Pull your lats down and back to rise up just a few inches. This is such a small range of motion but so spicy. Try to hold at the top longer than I do in the video 😉
⚡️Eccentric Pull Ups: this exercise focuses only on the lowering (eccentric) phase of the movement. Jump up to the top of the pull up and lower yourself down as slow as possible.
⚡️Banded Pull Ups: bands will provide some assistance in performing a full pull up. Make sure to hit the full range of motion and move to lighter bands when ready.
⚡️Dead Hang: improve grip and upper body strength by hanging from the bar as long as possible before dropping down. The grip strength always gets me!!

Let me know if you give these a try and your journey to a pull up, I can’t wait to cheer you on!!💪🏻

A common goal at Lifting Club is to get a pull up! Pull ups are so hard and so bad ass!! If you are looking to get your first pull up, here are four exercises to help you get there. In order to get that first pull up, I recommend adding these exercises in 2-3 times a week consistently.

⚡️Scapular Pull Ups: start with a dead hang. Pull your lats down and back to rise up just a few inches. This is such a small range of motion but so spicy. Try to hold at the top longer than I do in the video 😉
⚡️Eccentric Pull Ups: this exercise focuses only on the lowering (eccentric) phase of the movement. Jump up to the top of the pull up and lower yourself down as slow as possible.
⚡️Banded Pull Ups: bands will provide some assistance in performing a full pull up. Make sure to hit the full range of motion and move to lighter bands when ready.
⚡️Dead Hang: improve grip and upper body strength by hanging from the bar as long as possible before dropping down. The grip strength always gets me!!

Let me know if you give these a try and your journey to a pull up, I can’t wait to cheer you on!!💪🏻

I’ve been working really hard to get some upper body strength back PP and it feels so good to see some definition! Of course, I love to have some cut looking arms but do you know hard it is to carry 20lb baby around all the time and not have back pain?!

I’ve been working really hard to get some upper body strength back PP and it feels so good to see some definition! Of course, I love to have some cut looking arms but do you know hard it is to carry 20lb baby around all the time and not have back pain?!

Not gonna lie, I thought this trend was a little cheesy but then I reflected on how far I’ve come and it was pretty cute.

I always thought I’d want a personal trainer “when I grew up” and particularly thought I would need one I was pregnant. I think that stemmed from shallow goals about looks. Sure, aesthetic goals still exist but training is so much more than that to me now. It is about moving functionally, feeling confident in my own skin, being pain free, putting my own suitcase in the overhead bins on a plane, running around after my son easily, the list goes on and on. Being able to share this with others is such a gift ❤️

Not gonna lie, I thought this trend was a little cheesy but then I reflected on how far I’ve come and it was pretty cute.

I always thought I’d want a personal trainer “when I grew up” and particularly thought I would need one I was pregnant. I think that stemmed from shallow goals about looks. Sure, aesthetic goals still exist but training is so much more than that to me now. It is about moving functionally, feeling confident in my own skin, being pain free, putting my own suitcase in the overhead bins on a plane, running around after my son easily, the list goes on and on. Being able to share this with others is such a gift ❤️

Hard to believe this was already nearly a year ago!! Now that I have a lot of friends who are going through pregnancy the question I get often is can I workout while pregnant? The answer is yes you CAN and you absolutely SHOULD! Benefits include reducing risks of major pregnancy complications, preventing pregnancy pains & injuries, decreasing the need for medical intervention during labor, improving placental function (more nutrient delivery to baby!!), improving baby’s ability to manage stresses of labor (this one was VERY true for me and my two day long labor- Leo handled it like a champ!!), and finally helps you expedite PP recovery/prep you for the very physical demands of parenting. If you aren’t sure where to begin or what is safe to do, reach out! I am passionate about making other moms feel confident in the gym before, during, and after pregnancy 💪🏻❤️

Hard to believe this was already nearly a year ago!! Now that I have a lot of friends who are going through pregnancy the question I get often is can I workout while pregnant? The answer is yes you CAN and you absolutely SHOULD! Benefits include reducing risks of major pregnancy complications, preventing pregnancy pains & injuries, decreasing the need for medical intervention during labor, improving placental function (more nutrient delivery to baby!!), improving baby’s ability to manage stresses of labor (this one was VERY true for me and my two day long labor- Leo handled it like a champ!!), and finally helps you expedite PP recovery/prep you for the very physical demands of parenting. If you aren’t sure where to begin or what is safe to do, reach out! I am passionate about making other moms feel confident in the gym before, during, and after pregnancy 💪🏻❤️

Big shoutout to my girl @peytra.gettings !!! We have been working together for the last few months and it has been amazing to watch this mama of two get strong and feel confident in the gym. She had her second baby around the same time as Leo, which has made it so fun to bond with someone in the same stage of postpartum as me. Not to mention she has shared tons of wisdom as a veteran mama! Keep it up we are just getting started 💪🏻💥💖 #personaltraining #postpartumfitness #strongmom #strengthtraining #chicagofitness

Big shoutout to my girl @peytra.gettings !!! We have been working together for the last few months and it has been amazing to watch this mama of two get strong and feel confident in the gym. She had her second baby around the same time as Leo, which has made it so fun to bond with someone in the same stage of postpartum as me. Not to mention she has shared tons of wisdom as a veteran mama! Keep it up we are just getting started 💪🏻💥💖 #personaltraining #postpartumfitness #strongmom #strengthtraining #chicagofitness

Gains loading!! If you are new to lifting or a seasoned lifter, all are welcome! Join us for Lifting Club tomorrow at 6PM @sport_fitness_chicago. Link in bio to sign up!

Gains loading!! If you are new to lifting or a seasoned lifter, all are welcome! Join us for Lifting Club tomorrow at 6PM @sport_fitness_chicago. Link in bio to sign up!

A few scenes from last week’s Lifting Club! This group included a seasoned lifter, someone who started a few months ago, and a first time lifter!! Incredible to see everyone encouraging and helping each other learn. 💪🏻💥 Sign up at the link in my bio to join us next week!

A few scenes from last week’s Lifting Club! This group included a seasoned lifter, someone who started a few months ago, and a first time lifter!! Incredible to see everyone encouraging and helping each other learn. 💪🏻💥 Sign up at the link in my bio to join us next week!

No matter where you are in your lifting journey, come join us on Mondays at 6PM for the Lifting Club!! Last week we focused on the basics- squat, trap deadlift, and barbell bench press- and sprinkled in some drills for pull ups! Join us to feel strong and have some fun while doing it. #strong #lifting #strengthtraining #chicagofitness #chicagoworkout #chicagoclasses #personaltraining

No matter where you are in your lifting journey, come join us on Mondays at 6PM for the Lifting Club!! Last week we focused on the basics- squat, trap deadlift, and barbell bench press- and sprinkled in some drills for pull ups! Join us to feel strong and have some fun while doing it. #strong #lifting #strengthtraining #chicagofitness #chicagoworkout #chicagoclasses #personaltraining

🚨New Class Alert!!🚨

Join our community of lifters at the Lifting Club every Monday at 6PM! This high energy barbell lifting class for individuals of all skill levels- whether you are looking to build a new foundation or are an experienced lifter aiming to perfect your technique. Each class, you will focus on mastering the 3 essential lifts: the squat, deadlift, and bench press. You will learn proper form and ways to progress your lifts in a supportive, fun atmosphere.

Sign up at the link in my bio! @sport_fitness_chicago

🚨New Class Alert!!🚨

Join our community of lifters at the Lifting Club every Monday at 6PM! This high energy barbell lifting class for individuals of all skill levels- whether you are looking to build a new foundation or are an experienced lifter aiming to perfect your technique. Each class, you will focus on mastering the 3 essential lifts: the squat, deadlift, and bench press. You will learn proper form and ways to progress your lifts in a supportive, fun atmosphere.

Sign up at the link in my bio! @sport_fitness_chicago

Struggling to find your workout groove after having a baby? Parenting is HARD work and it often feels like there’s no time in the day for yourself. Here are 3 tips to help you get back to feeling strong!

⚡️ Prioritize your needs- the housework can wait!! The second your baby is down for a nap, get moving. You may only get through half of the workout before they wake up, but any movement is better than nothing!

⚡️Communicate your goals to your partner. Believe it or not, your partner can’t read your mind and they can’t help unless you share your needs. My hubs @griffinbarra knows my goal is to workout outside of the house 3x a week and is an incredible teammate in making that happen.

⚡️Use performance goals over metrics on the scale. Goals such as getting an unassisted pull up, running a mile, or squatting a certain weight will be much more motivating and fun than the number on the scale. Give yourself grace and understand that your body will never be exactly how it was pre baby, and that is a beautiful thing!! Focus on new realistic goals for your current body and lifestyle.

Struggling to find your workout groove after having a baby? Parenting is HARD work and it often feels like there’s no time in the day for yourself. Here are 3 tips to help you get back to feeling strong!

⚡️ Prioritize your needs- the housework can wait!! The second your baby is down for a nap, get moving. You may only get through half of the workout before they wake up, but any movement is better than nothing!

⚡️Communicate your goals to your partner. Believe it or not, your partner can’t read your mind and they can’t help unless you share your needs. My hubs @griffinbarra knows my goal is to workout outside of the house 3x a week and is an incredible teammate in making that happen.

⚡️Use performance goals over metrics on the scale. Goals such as getting an unassisted pull up, running a mile, or squatting a certain weight will be much more motivating and fun than the number on the scale. Give yourself grace and understand that your body will never be exactly how it was pre baby, and that is a beautiful thing!! Focus on new realistic goals for your current body and lifestyle.

The journey back to a pull up has begun!! One postpartum goal of mine is to get back to being able to do a pull up because I always feel so strong and bad ass doing them 💥💪🏻 I love using performance based goals to keep things motivating and not get hung up on metrics such as the number on the scale. I keep reminding myself that this is not going to be the most fit season of my life and that is OK. Most workouts happen at home these days when Leo is napping but I’m making the most of it when I do get to the gym with lots of eccentric pull ups, scapular pull ups, and banded pull ups to work my way up to unassisted ones! #chicagopersonaltrainer #postpartumfitness #prenatalfitness #chicagofitness #pullups #postpartumjourney #strengthtraining #4monthspostpartum

The journey back to a pull up has begun!! One postpartum goal of mine is to get back to being able to do a pull up because I always feel so strong and bad ass doing them 💥💪🏻 I love using performance based goals to keep things motivating and not get hung up on metrics such as the number on the scale. I keep reminding myself that this is not going to be the most fit season of my life and that is OK. Most workouts happen at home these days when Leo is napping but I’m making the most of it when I do get to the gym with lots of eccentric pull ups, scapular pull ups, and banded pull ups to work my way up to unassisted ones! #chicagopersonaltrainer #postpartumfitness #prenatalfitness #chicagofitness #pullups #postpartumjourney #strengthtraining #4monthspostpartum

I had big plans to document my postpartum recovery and return to the gym but spoiler alert- that is impossible with a newborn!! I have been prioritizing getting movement in whenever I was able and filming content was not in the cards. So here are some cute pics of my little fam instead 💕

Happy to share that I am coming back to coaching in a limited capacity through the end of the year. I will be taking 1:1 clients once a week, focusing on pre and postnatal populations. After going through my own pregnancy journey, I am more passionate than ever to help other women in this stage of life! If you are interested in working together, please reach out💪🏻

I had big plans to document my postpartum recovery and return to the gym but spoiler alert- that is impossible with a newborn!! I have been prioritizing getting movement in whenever I was able and filming content was not in the cards. So here are some cute pics of my little fam instead 💕

Happy to share that I am coming back to coaching in a limited capacity through the end of the year. I will be taking 1:1 clients once a week, focusing on pre and postnatal populations. After going through my own pregnancy journey, I am more passionate than ever to help other women in this stage of life! If you are interested in working together, please reach out💪🏻

A big thanks to our pals at @athletico_pt LP North who hold this little prince to make sure I can get all of my exercises done!! Of course he fell asleep immediately once I left 😅 Pelvic floor PT was the single best thing I did to prep for labor and help with recovery post birth. I can’t recommend it enough. Do it!!!! You’ll be back to the activities you love in no time and feel strong for the physically demanding daily activities of parenting. Shoutout to the pelvic floor queen @lindsayokrent !

A big thanks to our pals at @athletico_pt LP North who hold this little prince to make sure I can get all of my exercises done!! Of course he fell asleep immediately once I left 😅 Pelvic floor PT was the single best thing I did to prep for labor and help with recovery post birth. I can’t recommend it enough. Do it!!!! You’ll be back to the activities you love in no time and feel strong for the physically demanding daily activities of parenting. Shoutout to the pelvic floor queen @lindsayokrent !

Officially cleared to resume all activity today at my postpartum check up!! This is an exciting milestone in recovery after birth.

I’m looking forward to this next part of my journey. “Bouncing back” isn’t about losing weight or returning to pre-baby looks. To me it is honoring the fact that it will never be the exact same after the amazing things it just went through for the last 9 months and still is going through with feeding this little man. I am focusing on repairing my core and pelvic floor muscles from things such as diastasis recti and prolapse, regaining strength, managing all of the new activities of daily life with ease (getting off the floor with no hands while holding a baby is no easy feat) and returning to all of the activities I love (hello barbell lifting and golf!)

For any fellow new moms out there who are sick of only seeing the bliss of newborn stage on social media, I feel you- this shit is HARD. I will always keep it real, so if you need a mom friend you know where to find me 💙✨

Officially cleared to resume all activity today at my postpartum check up!! This is an exciting milestone in recovery after birth.

I’m looking forward to this next part of my journey. “Bouncing back” isn’t about losing weight or returning to pre-baby looks. To me it is honoring the fact that it will never be the exact same after the amazing things it just went through for the last 9 months and still is going through with feeding this little man. I am focusing on repairing my core and pelvic floor muscles from things such as diastasis recti and prolapse, regaining strength, managing all of the new activities of daily life with ease (getting off the floor with no hands while holding a baby is no easy feat) and returning to all of the activities I love (hello barbell lifting and golf!)

For any fellow new moms out there who are sick of only seeing the bliss of newborn stage on social media, I feel you- this shit is HARD. I will always keep it real, so if you need a mom friend you know where to find me 💙✨

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