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  • Training in the postpartum chapter has been interesting this time around. ⠀ ⠀ I’m not trying to modify my gym’s programming to make it easier. Instead I’m intentionally following a program where I’m retraining my core and strengthening my body. ⠀ ⠀ I’m giving my body the time it needs to heal and I’m trusting the process. ⠀ I’d be lying if I said I didn’t miss the intensity. I so badly want to load up a barbell and see how heavy I can squat. I want to hang from the rig and see if I can still do pull ups. I want to run sprints with the class. ⠀ ⠀ But I’m not going to. ⠀ ⠀ @brianna.battles had a great quote this week, “Your mind is ready but your body is not” ⠀ ⠀ So much yes to that. ⠀ ⠀ I’ve learned the hard way that the slow road is actually the fast road so down it I continue. ⠀ ⠀ From Phase 3 of my postpartum program: ⠀ ⠀ 5 sets of ⠀ 8 KB Deadlifts⠀ 8 Box step ups ⠀ ⠀ 4 sets of (not on the carousel of videos)⠀ ⠀ 15 Glute bridges (feet elevated or banded)⠀ 8 heel slides (per side) ⠀ 8 palloff presses (per side) ⠀ ⠀ Finish up with an 8 min circuit of ⠀ ⠀ 8 Air squats ⠀ 30 sec Incline Plank ⠀ 12 reverse lunges. ⠀ ⠀ When it comes to pregnancy and postpartum workouts it’s not so much about the exercises themselves but how you perform those exercises. ⠀ ⠀ ⚡️Watch your body positioning ⠀ ⚡️Breathe⠀ ⚡️Monitor for symptoms ⠀ ⚡️Remember it’s not a competition and what anyone else thinks of what you’re doing is 100% irrelevant. ⠀ ⠀ Tag a postpartum friend who might need this and more info on the program can be found on the link in bio. 👆🏻
  • Finally had time to sit down and record Liv’s birth story today. This little lady came into our lives 5 days after her due date and as a result of a scheduled induction. I had so much fear about induction and I’m happy to share that it was such a peaceful and exciting experience. Cheers to my husband for making it back from the gas station in time for her birth 😂🥂
  • “You’ve got to take her Tyler” ⠀ ⠀ As I said it, my voice broke and there was no hiding my emotional state. I was past my limit. ⠀ ⠀ As he approached, I practically threw Liv in his arms. After they walked away I. LOST. IT. ⠀ ⠀ I sobbed in my pillow for a solid 10 minutes before I fell asleep. ⠀ ⠀ Why?⠀ ⠀ Because I had been holding her, nursing her, and rocking her for nearly 4 hours? ⠀ ⠀ Because I was exhausted? ⠀ ⠀ Because I was resenting the f*ck out of my husband for his inadequate nipples? ⠀ ⠀ Yes. ⠀ ⠀ But mostly because mothering is hard and mothering an infant will take everything you have and then some. ⠀ ⠀ I’m keenly aware of how my life used to look when I had time to myself in the evenings. I’m also keenly aware of how much this tiny little human relies on me for literally everything. ⠀ ⠀ That dichotomy makes me want to breathe into a paper bag. ⠀ ⠀ In the thick the of screaming, cluster feeding, and infant gas I sometimes want to get in my car and drive away, leave the hard for my husband, my sitter, or even that weird neighbor I don’t really like. ⠀ ⠀ Sometimes I actually do. Because my mental health matters and my children are completely fine in the hands of someone else (even that weird neighbor is responsible I think). ⠀ ⠀ Sometimes that’s not an option so I just imagine that I’m shopping for makeup at Sephora while drinking a pink drink and I’m all alone. ⠀ ⠀ Being a mom is hard. If you’re feeling the hard right now know that I am too. ⠀ ⠀ Yes motherhood is a blessing and yes you’re grateful and yada yada, you don’t have to tell me that. ⠀ ⠀ The hard temporary, it comes and goes. I’m going to make it and so are you. ⠀ ⠀ If you’re finding yourself in the thick of it right now.... Let your people help you and know that I am with just a DM away if you need a person.
  • Oh hey girl, I'm Heather 👋⠀ ⠀ A lot of fresh faces have arrived here in the last few weeks which makes it a great time for me to formally say heyyyyy.⠀ ⠀ 🎤Cue Jay-Z "Allow me to introduce myself" 🎤⠀ ⠀ My name is Heather, but my closest friends call me Osby. When they say it.. "OSBY!" it usually has an undertone of sarcasm or yelling. I don't know what that's about. ⠀ ⠀ I'm married to @tylerosby who spends too much money on ugly shoes, recently bought himself DJ equipment for his "beat laboratory" and takes joy in heckling me in his instastories. He makes me laugh, sometimes he makes me swear, but mostly laugh. ⠀ ⠀ My life is really chaotic these days on account of the fact that I have 3 daughters (5,3,7 weeks) and 2 HUGE (and kinda dumb) dogs. ⠀ ⠀ 18 months ago I promised my husband if he'd let me get a Bernese Mountain Dog I wouldn't want a 3rd kid. We both actually believed this was true in the moment, but turns out, nope. Now we have 3 kids and 2 dogs and sometimes I want to run away from home, but mostly I love it. ⠀ I'm a fitness trainer and pregnancy & postpartum athleticism coach which is a long way of saying I train moms. ⠀ ✅ Pregnant Moms ⠀ ✅ Postpartum Moms⠀ ✅ Moms of older kids ⠀ ✅ Even dog moms ⠀ ⠀ I hate the way that women are marketed to in the fitness and nutrition space so I'm here to do it different.⠀ ⠀ My family and I live in Des Moines, Iowa which is NOT all cornfields and farms. Its a beautiful city with kind people and we love it here. ⠀ ⠀ Once a week I go to therapy to manage my anxiety. These days its under control, but deprive me of sleep and throw a lot of expectation on me and I'll start to breakdown. Therapy has changed my life and I think you all should go too. 😂⠀ ⠀ I love cookies (monster & chocolate chip), pink drinks (starbucks), and coffee and I'll never deprive myself of any of that. ⠀ ⠀ If I could leave on vacation right now I'd head to Hawaii.⠀👙😎 ⠀ If I ever tire of this fitness business I'll start a professional organizing company because I basically am already doing it and it brings me joy. ⠀ Make sure to hey in the comments and I mean it when I say, if you ever need anything slide into my DM's.
  • 🙋⠀ Post pregnant athlete launch got me like 😴😴😴 If you need me I'll be over here napping. Oh wait, I’m a mom.

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