https://www.coachtilda.com/blog daily 0.75 2026-03-17 https://www.coachtilda.com/blog/how-to-best-prepare-for-labor monthly 0.5 2026-03-17 https://www.coachtilda.com/blog/the-hidden-emotional-struggles-of-pregnancy-that-no-one-talks-about monthly 0.5 2026-03-05 https://www.coachtilda.com/blog/core-rehabilitation-after-a-tummy-tuck-what-to-do-and-what-to-avoid monthly 0.5 2026-02-20 https://www.coachtilda.com/blog/emotional-healing-after-a-tummy-tuck-reconnecting-with-your-body monthly 0.5 2026-02-20 https://www.coachtilda.com/blog/tummy-tuck-recovery-whats-normal-after-surgery monthly 0.5 2026-02-20 https://www.coachtilda.com/blog/thriving-after-a-tummy-tuck-building-strength-confidence-amp-trust monthly 0.5 2026-02-20 https://www.coachtilda.com/blog/preparing-for-a-tummy-tuck-how-to-support-your-body-before-surgery monthly 0.5 2026-02-20 https://www.coachtilda.com/blog/the-importance-of-rehab-movement-after-pregnancy monthly 0.5 2026-02-20 https://www.coachtilda.com/blog/i-wish-someone-had-told-me-this-when-i-first-got-pregnant monthly 0.5 2026-02-04 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/98b4480e-e5f7-4163-b20f-79e2cd512d81/image.jpg Blog - I Wish Someone Had Told Me This When I First Got Pregnant - 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/v1/66ad4ccff17a563b2b84ff98/8963de02-a0bd-42fb-b1fe-9c2aeb1f9270/image+%282%29.jpg Blog - I Wish Someone Had Told Me This When I First Got Pregnant - Ready for supportive guidance? If you’re newly pregnant or planning your postpartum return to movement, my prenatal and postpartum fitness programs are designed to meet you exactly where you are. You’ll get: -Pregnancy-safe strength and mobility workouts -Core and pelvic floor–focused training -Nutrition and recovery guidance -A supportive, judgment-free approach to movement https://www.coachtilda.com/blog/prenatal-and-postpartum-massage-in-marin monthly 0.5 2026-01-16 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/f576567d-0283-4f67-8fbc-6e9e91ed8607/263f83fe-f2f6-11f0-89e1-0242ac120003.jpg Blog - Prenatal and Postpartum Massage in Marin - Supporting Moms Through Pregnancy, Recovery, and Beyond Pregnancy and the postpartum period are times of incredible change — physically, emotionally, and mentally. As a mom’s body adapts to growing a baby, giving birth, and recovering afterward, aches, tension, and overwhelm can quickly build up. This is where prenatal and postpartum massage becomes more than just relaxation — it’s a powerful tool for recovery, pain relief, and long-term well-being. As a pre/postnatal fitness coach and massage therapist, I see firsthand how the right massage approach can help moms feel stronger, more comfortable, and more connected to their bodies during every stage of motherhood. https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/9a834048-fe11-4e6c-9bd8-852448f39fb0/2645bb70-f2f6-11f0-87a3-0242ac120002.jpg Blog - Prenatal and Postpartum Massage in Marin - Benefits of Massage During Pregnancy Prenatal massage is specifically tailored to support the changing pregnant body. When done safely by a trained professional, it can offer incredible relief and support. 1. Reduces Aches and Pain As posture changes and joints loosen, many pregnant women experience: Low back pain Hip and pelvic discomfort Neck and shoulder tension Massage helps reduce muscle tightness, improve circulation, and ease pressure on overworked areas. 2. Supports Better Sleep Hormonal changes and physical discomfort often disrupt sleep during pregnancy. Massage can calm the nervous system, helping moms relax more deeply and improve sleep quality. 3. Improves Circulation and Reduces Swelling Gentle massage techniques support blood flow and lymphatic drainage, which can help reduce swelling in the legs, ankles, and feet. 4. Encourages Relaxation and Stress Relief Pregnancy can be emotionally intense. Massage helps lower stress hormones while promoting a sense of calm, grounding, and connection to the body. Benefits of Postpartum Massage After birth — whether vaginal or C-section — a mom’s body needs time, care, and support to heal. Postpartum massage is an incredible tool during this recovery phase. 1. Supports Physical Recovery Postpartum massage can help with: Muscle soreness from labor and delivery Tension from feeding, holding, and carrying a baby Scar tissue awareness and gentle mobility (when appropriate) 2. Helps with Core and Postural Changes Pregnancy and early motherhood often lead to rounded shoulders, tight hips, and weakened core muscles. Massage works beautifully alongside corrective exercise to restore balance and alignment. 3. Reduces Stress and Supports Emotional Well-Being Postpartum hormones, sleep deprivation, and life changes can feel overwhelming. Massage activates the parasympathetic (rest-and-digest) nervous system, helping moms feel calmer and more supported. 4. Encourages Mind–Body Connection Postpartum massage helps moms reconnect with their bodies — not to “bounce back,” but to heal, rebuild, and move forward with confidence. https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/1c0fd2b5-57de-4cbf-bcb2-c5786eaefb2e/CM0A8519.jpeg Blog - Prenatal and Postpartum Massage in Marin - Why Work With a Pre/Postnatal Specialist Not all massage is the same. Working with someone trained in prenatal and postpartum care means: Safe positioning and techniques Understanding of pelvic floor, core, and joint changes A holistic approach that supports both physical recovery and emotional health Massage is even more powerful when combined with coaching, corrective exercise, and education, creating a complete support system for moms. https://www.coachtilda.com/blog/is-resistance-training-safe-during-pregnancy-new-research-says-yes-and-heres-why monthly 0.5 2026-01-06 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/ad4c1887-090a-4b9d-9e98-ac25002825ba/f8ca35e8-ea6e-11f0-9d21-0242ac120004+%281%29.jpg Blog - Is Resistance Training Safe During Pregnancy? New Research Says Yes — and Here’s Why - For years, pregnant women have been told to “take it easy,” especially when it comes to lifting weights. But a new systematic review and meta-analysis has officially flipped that narrative on its head. The latest evidence shows that resistance training during pregnancy is not only safe — it’s protective, improving outcomes for both mom and baby when programmed appropriately. Let’s break down what the research found and what this means for your workouts. https://www.coachtilda.com/blog/resistance-training-in-pregnancy-what-the-research-actually-says monthly 0.5 2026-01-06 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/3724a56f-995a-4a76-838b-33ebf160563f/Tan+Minimalist+New+Blog+Instagram+Post+%284%29.png Blog - “Resistance Training in Pregnancy: What the Research Actually Says” - Pregnant women are consistently told to “stay active,” but when it comes to resistance training, the message becomes vague fast. How much weight? How often? What intensity? And does strength training by itself create the benefits we see in research? Recent studies continue to support resistance training as a powerful tool for maternal health — but the details are still fuzzy. https://www.coachtilda.com/blog/why-dont-lift-heavy-while-pregnant-isnt-evidence-based-a-look-at-new-research monthly 0.5 2026-01-06 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/40c0dfb6-d081-4f77-81cb-8f7d50410084/Beige+Minimalist+Positivity+Tips+Seamless+Carousel+Instagram+Post+%281%29.png Blog - Why “Don’t Lift Heavy While Pregnant” Isn’t Evidence-Based: A Look at New Research - The Myth That Won’t Die “Don’t lift heavy while pregnant.” It’s advice pregnant women hear constantly — sometimes from well-meaning providers, sometimes from outdated guidelines. But new evidence shows a very different story. https://www.coachtilda.com/blog/blog-post-title-one-s7skk-z572c-2m6yf-4dkpg-9yw8j-smxgp-5lll5-mcktp monthly 0.5 2026-01-06 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/9e2868c1-4fdd-4994-a4cb-abb0f97c1666/Photo+Feb+23+2018%2C+12+36+11+PM.jpg Blog - Resistance Training in Pregnancy - What New Research Gets Right — and What It Still Misses Pregnancy and resistance training have long been a confusing pair — everyone agrees movement is important, but the “how heavy, how often, how hard” questions remain wildly inconsistent. https://www.coachtilda.com/blog/blog-post-title-one-s7skk-z572c-2m6yf-4dkpg-9yw8j-smxgp-5lll5 monthly 0.5 2026-01-06 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/82213c91-5e56-49f5-a7dd-32c92f9964bb/Beige+Minimalist+Positivity+Tips+Seamless+Carousel+Instagram+Post.png Blog - Is It Safe to Work Out While You're Pregnant? - Here’s What You Need to Know One of the most common questions expectant moms ask is: “Is it safe to work out while I’m pregnant?” https://www.coachtilda.com/blog/blog-post-title-one-s7skk-z572c-2m6yf-4dkpg-9yw8j-smxgp monthly 0.5 2026-01-06 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/fe475c82-2e54-4b55-a4ba-e10d08d8297f/851d8d36-a548-11f0-89b1-0242ac120005+%281%29.jpg Blog - The 5 Essential Exercises Every Girl Athlete Needs to Stay Injury-Free - Playing hard starts with training smart. As young athletes grow, their bodies change fast — bones lengthen, joints shift, and coordination can feel off. Without the right strength foundation, that growth spurt can turn into sore knees, aching hips, or even long-term injuries. That’s where injury-prevention training comes in. https://www.coachtilda.com/blog/blog-post-title-one-s7skk-z572c-2m6yf-4dkpg-9yw8j-smxgp-er5kn monthly 0.5 2026-01-06 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/f223c910-bbf6-4d38-a246-217a1cc63f5b/Did_You_Know_Banner_With_Question_Mark_Template_Vector_Design__Did_You_Know__Question_Mark__Did_You_Know_Banner_PNG_and_Vector_with_Transparent_Background_for_Free_Download-removebg-preview.png Blog - Why Knee and Hip Strength Matter More Than You Think for Young Athletes - Did you know that girls are up to eight times more likely than boys to experience knee injuries in sports? The reason isn’t talent — it’s training. https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/6db701e1-3e15-466c-a6dd-7e0334b616a2/9b621c4c-a548-11f0-bd37-0242ac120005+%281%29.jpg Blog - Why Knee and Hip Strength Matter More Than You Think for Young Athletes - Two Key Moves to Protect Your Knees 1. Lateral Band Walks Activate and strengthen the glute medius — your body’s natural knee stabilizer. Place a mini-band above the knees. Keep a slight knee bend and step sideways, staying low and controlled. 2. Single-Leg Glute Bridge Develops pelvic stability and reduces knee strain. Lie on your back, one knee bent, one leg extended. Drive through the heel to lift hips in line with shoulders. https://www.coachtilda.com/blog/blog-post-title-one-s7skk-z572c-2m6yf-4dkpg-9yw8j-smxgp-er5kn-x2ne4 monthly 0.5 2026-01-06 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/a2e82b99-d6ef-49d4-a9e8-bc5bb57009f9/tlswim-13.jpg Blog - From Sidelines to Strong — Building Confidence Through Injury-Prevention Training - An injury can bench more than your body — it can bench your confidence. The fear of re-injury keeps many girls from playing full-out, even after they’ve healed physically. https://www.coachtilda.com/blog/blog-post-title-one-s7skk-z572c-2m6yf-4dkpg-9yw8j-smxgp-er5kn-x2ne4-sly5m monthly 0.5 2026-01-06 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/cd571d48-5ea7-417e-9df2-80fefe29cb85/Screenshot_13.png Blog - Simple Home Exercises to Keep Young Athletes Healthy All Season - You don’t need a gym to stay strong — just a few minutes, a mini-band, and focus. https://www.coachtilda.com/blog/blog-post-title-one-s7skk-z572c-2m6yf-4dkpg-9yw8j-smxgp-er5kn-x2ne4-sly5m-5f26k monthly 0.5 2026-01-06 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/54b1bf41-c3d3-40cb-bcbf-c2addc016482/Screenshot_14.png Blog - How to Build a Resilient Body — The STRONG GIRLS Approach to Sports Performance - Being strong isn’t just about muscle — it’s about resilience: the ability to move well, recover quickly, and keep showing up. https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/b7665f05-f083-4841-8b5f-b2b6848f4be9/Screenshot_4.png Blog - How to Build a Resilient Body — The STRONG GIRLS Approach to Sports Performance - Meet Coach Tilda Certified personal trainer, massage therapist, and corrective exercise specialist with 25+ years helping women and girls move strong and stay injury-free. Her mission: to help every girl feel powerful in her body and confident in her game. https://www.coachtilda.com/blog/blog-post-title-one-s7skk-z572c-2m6yf-4dkpg-9yw8j-7ryf3 monthly 0.5 2026-01-06 https://www.coachtilda.com/blog/blog-post-title-one-s7skk-z572c-2m6yf-4dkpg-9yw8j-fwzeh monthly 0.5 2026-01-06 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/00053fa9-b2d9-4504-a6b5-cfa6d7e55ccd/3.jpg Blog - Healing After a C-Section: A Gentle Guide to Recovery Bringing life into the world through a Cesarean birth is an incredible journey — one that deserves care, patience, and compassion. Your recovery isn’t about “bouncing back.” It’s about rebuilding your strength and confidence, step by step, from the inside out. Whether you’re just a few days postpartum or months into your healing journey, it’s so important to understand what your body is going through and how you can support it with intention. https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/1d7dc081-b48b-473d-9f89-c836c0072985/20.jpg Blog - Healing After a C-Section: A Gentle Guide to Recovery One of the most powerful tools in your recovery is your breath. Your deep core — your diaphragm, abdominals, pelvic floor, and back — all work together as one unit. When you breathe with awareness, you’re not just taking in oxygen; you’re restoring function to your entire core system. Try sitting or lying comfortably, inhaling through your nose to expand your ribs and belly, then exhaling through pursed lips as you gently lift through the pelvic floor and wrap your core inward. This mindful breathing pattern sets the stage for true healing — no crunches required. https://www.coachtilda.com/blog/blog-post-title-one-s7skk-z572c-2m6yf-4dkpg-9yw8j monthly 0.5 2026-01-06 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/31c7ff12-f2b1-4367-a377-53d7d2174a6f/White+and+Green+Illustrated+Handwritten+Aesthetic+Inspiration+Reminder+Quote+Instagram+Post.png Blog - Inside the STRONG Girls Sports Prehab Program: What We Do and Why It Works - The 5 Pillars of STRONG Girls Sports Prehab https://www.coachtilda.com/blog/blog-post-title-one-s7skk-z572c-2m6yf-4dkpg monthly 0.5 2026-01-06 https://images.squarespace-cdn.com/content/v1/66ad4ccff17a563b2b84ff98/30da4cb2-7ef0-4575-94f6-bd42be71119f/free+ebook.png Blog - 3 Top Pain Points During Pregnancy Pregnancy doesn’t have to hurt—here’s how to ease the 3 most common pains https://www.coachtilda.com/blog/blog-post-title-one-s7skk-z572c-2m6yf monthly 0.5 2026-01-06 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