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Staying physically active during pregnancy relieves stress, improves mood and sleep, boosts confidence and increases body awareness. Research has indicated that women who exercise throughout their pregnancy tend to have shorter, less difficult labors with fewer complications. They also have a decreased need for medical intervention with quicker, easier recoveries once the baby is born. Other benefits include better posture, decreased back pain, less swelling and constipation, as well as a reduced risk for gestational diabetes, preeclampsia, and other pregnancy related ailments.

Research has shown that physically active pregnant women even tend to have healthier, smarter babies!

pregnancy exerciseA study released by the American Academy of Physical Medicine and Rehabilitation concluded, “There is a direct link between healthy mothers and healthy infants. Exercise and appropriate nutrition are important contributors to maternal physical and psychological health,” (1). Another recent study explained, “While early studies on the effects of physical activity during pregnancy were concerned about possible harm to the mother or fetus, these fears have not been substantiated. Instead, a growing body of literature has documented several health benefits related to pregnancy physical activity.” (2)

Fascinating science has also shown that an unborn child benefits from the struggle for nutrients when a mother is increasing her oxygen intake and blood flow during physical activity. Researchers said, “As the site of nutrient transfer, the placenta is pivotal in the tug-of-war between mother and fetus over resource allocation. It responds to both fetal signals of nutrient demand and maternal signals of nutrient availability and adapts to regulate the distribution of available resources. These adaptations involve changes in placental size, morphology, transport characteristics, metabolism, and hormone bioavailability…,” (3). In other words, just like a muscle is made stronger through the workload of strength training, a woman’s placenta and fetus are made stronger by exercise. The increased demand for nutrients, blood flow, and oxygen that exercise creates is like its own little workout for baby!

Staying active after giving birth has many benefits, too, including better sleep, increased energy, improved mood, and faster recovery. A randomized controlled trial study evaluating the effects of rehabilitation exercise on the well-being of new moms found that “Exercise and health education programs are effective in improving postnatal well-being. Consistent use of the program may reduce longer-term problems such as postpartum depression,” (4). Yet, even with all of these proven benefits, there are still many myths and misinformation circulating about the “dangers” of staying active during pregnancy. Please, do not believe them!

Myth #1 “Exercise will overheat the baby.”

Reality: A healthy woman can exercise without overheating, though it is best to wear loose-fitting clothing and stay hydrated to allow the body to stay cool. It is also wise to avoid hot baths or saunas, which raise the body’s core temperature. There is some risk to the fetus from overheating during pregnancy. However, just because the mother is feeling hot, that does not mean the baby is at risk. There is an increase in thermoregulation that occurs during pregnancy, which allows excess heat to be pulled away from the fetus as a protection.

Myth #2 “Exercise will tangle the umbilical cord.”

Reality: This myth started before it was ever researched, and the science has shown no evidence that exercise increases the risk of a tangled umbilical cord.

Myth #3 “The heart rate can’t rise above 140 beats per minute.”

Reality: When the American Congress of Obstetricians and Gynecologists (ACOG) released recommendations in the 1980’s there had been little research done on prenatal fitness. Once more research was conducted, observing humans instead of rodents, ACOG revised their heart rate (HR) recommendation in the mid-90’s to the rate of perceived exertion (RPE) scale. Since HR naturally increases and fluctuates during pregnancy, relying on HR as a measurement of exertion is ineffective. Women are encouraged to listen to their bodies’ and avoid getting too high on the RPE scale. For example, on a scale of 1-10 (“1” being easy and “10” being exhausting), it is safe to exercise at a 6-7 but may become dangerous if sustained at a 9-10. As long as the expectant mother can talk without becoming breathless or faint her HR, is likely in a safe zone.

Myth #4 “Working out will cause a miscarriage.”

Reality: There is no evidence suggesting that exercise leads to miscarriage, while there are many proven benefits. The first trimester of pregnancy has a higher risk of miscarriage, in general, which is unrelated to exercise.

Myth #5 “Don’t lift more than 25lbs.”

Reality: This is a conservative recommendation commonly given to pregnant women. However, there is a drastic difference in pressing 25lb dumbbells overhead compared to pushing 25lbs on a leg press machine. Therefore, this recommendation is too vague. Listen to your body, use proper form, and stay within a 6-7 on the RPE scale to determine how much to lift.

Myth #6 “Avoid exercises like squats and lunges because of the increased pressure on the pelvic floor.”

Reality: If squats and lunges feel comfortable, and there are no other contraindications, they are safe for pregnancy. They are effective exercises to burn calories, strengthen lower body and core muscles, improve balance, and prepare for labor. As a precaution, it may be wise to squat with a sturdy chair placed behind the hips to prevent falling.

Myth #7 “Do not do pushups, plank or other core exercises because of the strain on the abdominals which can cause them to separate.”

Reality: Abdominal exercises are safe when performed correctly. Diastasis recti (separation of the abdominals) is common in pregnancy from weakening and overstretching of the abs. Many women mistakenly avoid core exercises as a precaution while pregnant. However, abstaining from abdominal exercises will not prevent diastasis recti. In fact, performing safe, modified core exercises, such as the plank and pushup, will decrease the risk of diastasis recti by keeping the core strong and intact.

Myth #8 “Pregnant women should not lie on their back.”

Reality: After the first trimester, lying flat on a hard surface for an extended period can cause symptoms like dizziness, nausea, shortness of breath, increased pulse and decreased blood pressure. This is because of pressure on an enlarged vein called the vena cava, which returns blood to the heart. Simply sitting up or rolling onto the left side can ease symptoms. Lying slightly inclined or on a stability ball are also comfortable alternatives.

Myth #9 “Prenatal Exercise will cause low birth weight.”

Reality: Exercise will not only make mothers leaner and healthier, but it will also make babies leaner and healthier! This means that babies born to exercising mothers will often have less body fat. This is not something to worry about. In fact, there are lasting benefits for the baby, and it can also mean fewer complications during labor. This could even mean that the child will be MUCH less likely to struggle with their weight for decades and generations to come.

Each statement is based on current, credible scientific studies. If you have any questions or concerns, please comment below.

To learn more about how to safely exercise during pregnancy and postpartum sign up to receive a free 50-page pre and postnatal workout plan. No strings attached.




References:

1) Benefits of exercise during pregnancy.

2) Health benefits of physical activity during pregnancy: an international perspective.

3) Maternal-fetal resource allocation: co-operation and conflict.

4) Obesity, pregnancy, inflammation, and vascular function.

When I learned about Jay Pryor from a friend, I heard that he was a great guy who worked as a life coach and business coach for women. He seemed like someone that I would love to chat with. When I learned he was also a transgender man, I was even more intrigued and knew I had to talk with him. Our mutual friend put us in touch, and honestly, I could have talked with Jay all day. His story is captivating, and his personality is warm, funny, charming and honest. He is someone who has overcome so much and has remained a loving and positive person through it all.jay pryor

Your story is fascinating. I have never had the opportunity to speak one-on-one with a trans person, so I sincerely appreciate you taking the time to chat and share your story. I have a million questions for you, but I will try to narrow it down. Can you tell me a little about what it was like for you growing up in Kansas as a little girl? 

It was fantastic or tragic depending on which story I tell. I am blessed to have been raised in a family that loved me, and that was a powerful contribution to our community. My dad was the mayor of our city, and my parents were both very involved in church and civic leadership. I loved being a little kid in Kansas. I never wore a shirt or shoes unless I was in school until I was probably in Jr. High. Life got difficult personally when puberty hit. I was embarrassed by what was happening to my body while my other friends started enjoying becoming women by wearing makeup and shaving and carrying purses… I felt awkward at best. I recognize the feeling now as feeling like I was in drag when in a dress. I didn’t have language for it at the time, but now I realize it is a pretty common experience for Trans guys.

You mentioned that you lived as a lesbian before your transition. When did you know that you were a lesbian, and then when did you realize that you were transgender? What was your experience of coming out as gay when you were young, and then trans later in life?

I was 13 when I had my first intimate (kissing) encounter with another girl, and it was like an immediate knowing of what had been wrong or missing my whole life. So I came out to myself as woman loving at 13. I knew that about me like I knew nothing else. I deepened that knowledge at 18 when I actually started coming out to other people. From the age of 13 to 18 I only told one other person. At the age of 16 I told a friend that I was gay, and she stopped speaking to me. After two days, I told her I was just kidding. I just couldn’t take it. I never told another person until I was in the psychiatric unit at age 18.

My experience coming out as a lesbian or gay person was terrible. All the hiding was pretty hard on my soul. I was suicidal and ended up in a psychiatric ward for six weeks. That’s how I finally came out. It became do or die for me.

I have always identified as a butch dyke more than a lesbian, and I believe that butch is part of the transgender spectrum. In that sense have always been trans. However, I actually started coming out as trans around the age of 28 when a friend of mine sent me the book, “Stone Butch Blues” by Leslie Feinberg. That book changed my life forever. I started coming out as trans then. I didn’t begin taking hormones to alter my physical appearance until I was almost 35.

Coming out as trans wasn’t that hard. It took time and me giving up how it should look but overall I am blessed to have a family that, for the most part, gets over it and loves me for who I am.

Can you please tell me a little bit about your experience having a family as a trans person? Did you have your children before or after you transitioned?

I didn’t have children before. My wife and I adopted our kids not that long ago. Actually, Jessica adopted our kids. According to Kansas law, I am still female and, therefore, a lesbian and lesbian couples aren’t allowed to adopt children in Kansas. We are in the process of doing a second parent adoption though. Jessica and I were foster parents and adopted both of our kids out of foster care.

I am not sure what to say about the family part. I have some funny stories about my kids figuring out what it means that Daddy is part girl and part boy. They have been very funny about it as kids are. My daughter, in particular, went through a phase of really enjoying pointing out that I used to be a girl. I have shared with my kids that I was born a girl, and they know that I am part man and part women. They don’t know any different so to them it’s just me.

jay pryorHow has becoming a father changed you? Is there anything unique about being a trans dad?

Being a father changed me but it doesn’t have anything to do with being trans. Being a father rearranged my molecules. I tell people all the time that having kids is the most transformational experience a person can have, and I have had a sex change, so I think that’s saying a lot.

Seriously, though, having kids is what has me face myself and my own humanity on an intense level. I had to deal with my perfectionism and my control issues. I had to deal with my deepest feelings of unworthiness and get to a new level of forgiveness and love for myself.

It was the catalyst for all my work since. I thought I had it together until I had kids. I’m a better coach and better person because I have kids.

Here’s a great story about my daughter and me being trans. I have a doll that my grandmother made me for when I was a little girl. I loved this doll. My grandmother hand made the doll and made me a lot of clothes for the doll. I loved dressing her so much that my grandmother would make me new clothes for her all the time. Needless to say, I have a lot of clothes for this handmade cloth doll.

All my life I have thought that someday I would have a little girl to pass this doll on to. So on my daughter’s adoption day I gave her the doll.

I told her how my grandmother had made it for me, and how I had waited all this time to have a little girl to pass it on to. She was very touched and loves the doll. For a few weeks after she got it, she would take it with her to church. And every opportunity she could get, she would tell people, “my daddy had this doll when he was a little girl.”

How did you end up becoming a life coach for professional women? What is it that draws you to coaching women specifically?

jay pryorI have been coaching execs, entrepreneurs, and small business owners for a long time. First of all, I liked coaching women better. Second, I started noticing cultural conversations that women are in that has them putting their own wants and needs below just about everything else. Because I used to be a woman, I get it, but I also get and can see the men’s perspective. I have experienced how differently I am treated when perceived as male than when I looked female. I think it gives me a unique insight for women, and they appreciate it.

The majority of women I work with come at business as a way to contribute to the world, a way to be of service and as a way of personal fulfillment. Making money happens as a result of all this, but, for the most part, they don’t focus on that. I find that refreshing and fun. I love women, and I love to create with them. Seeing a woman get out of her own way and really harness her true power inspires me to no end. As a coach, I am a co-creator of what my clients are up to. It’s a blast for me.

What about living as a man has surprised you?

The first thing I noticed was the lack of people staring at me and whispering about me. I had gotten pretty used to people wondering loudly about my gender and “what” I was. Once I started passing as a man 100% that stopped completely. The next thing I noticed was that people looked to me to know things and or be in charge. At work, I was automatically assumed to be an expert. I had grown accustomed to having to prove myself as a woman. I started noticing that service people would address me if I was with a woman friend and often not look at her at all even though she may be the one making the request.

Men started saying things about women’s bodies in front of me. That hadn’t happened in that way before. Men would joke with me before, but never before had random men on elevators and in the street assumed I would find it appropriate for them to point out women’s anatomy to me. I was shocked at how common this is.

In business, once I was a man there was a level of immediate credibility I had NEVER had before.  It shocked me so much at first that people noticed the shock on my face. In the beginning I used to mantra to myself when I would go into meetings, “I’m a man, I’m a man, I’m a man, I’m a man.” Just so I wouldn’t be shocked when they didn’t question me. I had to remind myself.

transgenderI read a quote by you that said you consider yourself both man and woman. If you are a genderfluid person and identify as both, why was it important for you to transition from female to male physically?

I have always wanted the male body, and I always hated the breasts. I love being stronger in my upper body and being able to grow a beard. I like that look and style of it more than I did my female looking body. I am still happy I did it. One downside to appearing male I’ve noted is that when I approach women they stop talking, and I don’t get to be “in” on all the girl talk.

Also, I wasn’t sure when I started taking the shots of testosterone how I would feel. It wasn’t until I had the male body that I realized that for me shooting testosterone didn’t make me a man. I became very conscious that much of gender expression is training. I was trained as a woman. Changing my body didn’t change that for me.

Ok, I have to ask, how in the world did you end up on a recent episode of Dance Moms? What was that experience like?

This is a long story so I will do my best to give you the cliffsnotes version. A few years back the Gay Men’s Chorus of Los Angeles (GMCLA) brought a troop to our town of Lawrence Kansas to present their live touring show that is a part of the It Get’s Better Project. When they come to town they do a lot of grassroots organizing and education on LGBT Bullying and suicide prevention. They also invite community members to be a part of their last scene and sing the final song of the show.

My wife Jessica and I are both singers, so we were asked to participate in the community choir. Being an out trans family we also participated in their World Café event they had for the community to educate around bullying. Jessica and I met the cast and director for the show and they heard our story of adopting our kids and me being an “out” trans guy. They asked us at the time to come on stage during the performance. We did. They left town, and we thought that was the end of that.

A year or so later just a few months after one of my very best friends committed suicide, Leisel Rhinehart, the director of the GMCLA It Get’s Better Tour contacted me. She said that they were rewriting the show and wanted to use stories of real people and how they had struggled and it got better. They had remembered meeting me and wanted to know if I would be willing to be interviewed and have my story be a part of the new show. I was honored and happy to do it. I did a few Skype interviews with Liesel, and again that was that. 

dance momsI knew that they had been touring and that my story was a part of their show, but I had never seen the show.

Then last spring another friend of mine that was trans killed herself. That day I fired off an email to Liesel Rhinehart to say, “I have to do more.” I was really sad and frustrated that so many trans people had taken their own lives. Being someone who had been suicidal and was a survivor, it was even more real for me what these people were dealing with.

Literally one week after I sent that email to Liesel she got in touch with me to say that the TV show Dance Mom’s had reached out to the GMCLA about the “It Get’s Better Tour.” They wanted the girls to do a dance to one of the songs from the show and it just so happened that the song they chose was the one from my story. GMCLA thought it would be powerful for the girls to meet the actual person that the song was about. That is how I ended up on Dance Mom’s.

jay pryorVisit jaypryorcoaching.com to learn more, and get Jay’s book, Lean Inside: 7 Steps to Personal Power. A practical guide to transformation for the successful business woman.

Download a free copy of Total Mommy Fitness Magazine for an in-depth discussion of LGBTQ+ topics.

As a personal trainer and nutritionist, I routinely get asked what I eat. I hesitate to give the specifics because I do not have the picture perfect diet, nor am I trying to, and my personal tastes and goals are not the same as what others might be. I prefer to offer guidelines on how to eat — lots of veggies, fruits, legumes, beans, nuts, seeds, and, of course, tons of water — small portions frequently throughout the day, and cut down on added sugar and processed foods. Do these things and you will undoubtedly improve your health and achieve/maintain a healthy weight.

But, this week I decided to show a glimpse of what it looks like in my kitchen. This is not a detailed food log, and it leaves out the M&M’s and Girl Scout cookies as well as the trip through the Taco Bell drive-thru. I am a firm believer in the 80/20 rule… 20% of what I eat doesn’t matter as long as the 80% is highly nutritious. But, that is what works for me. You may find a better strategy that works for you as diet is not one size fits all.

I learned about cooking in bulk and eating leftovers when I was a kid being raised by a single mother. She would usually cook a giant pot of chili, lentil or split pea soup, or spaghetti, or brown gravy and mashed potatoes, and we would eat that every day for a week while she was at work. If we didn’t want that, it was PB&J, ramen noodles, or if we were lucky Kraft Mac n Cheese was on sale and she stocked up! I didn’t realize it then, but her frugal way of feeding us, also made sure we had a healthy option while she was working late.

What we had in our kitchen often had no rhyme or reason, but was there because it was on sale and my mother had a coupon. So, when I was young I had to be creative and make things from what was available since I never knew what I’d find. I haven’t had much of an interest in cooking (I like the eating part better!), but I do know how to eat healthy on a budget with little pre-planning. And, the more I prepare meals in bulk the more I enjoy it. It has become “me time” with good music, or an audiobook, and a beer or vodka soda. This week I kept track of the meals I prepared at home so I could share them with you.

Here is a what a typical week looks like at my house:

Even though bagels aren’t usually the healthiest option, this is a satisfying way to have a light breakfast. One mini whole wheat bagel is only 100 calories, and by using “Tofutti” cream cheese (give it a try if you haven’t yet, it is so good) you cut down on fat and calories. In my coffee, I add a splash of unsweetened vanilla almond milk.

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On a weekend morning when I have a bit more time, I’ll have a piece of toast with Smart Balance light, and a fried egg. I have a pressurized oil sprayer that allows me to use a thin coat of grapeseed oil, and a ceramic frying pan that does not require much oil to become completely non-stick. Grapeseed oil handles higher temps much better than olive oil, and it healthier than canola and many others. It has a light, pleasant taste to it that will not overpower your food.

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Smoothies are a wonderful breakfast option as well as a meal to-go during the afternoon. The natural sugar in the fruit can boost energy without having to turn to caffeine or sweets. Smoothies are high in fiber and nutrients and a great way to sneak in green leafy vegetables like kale and spinach. I also add ground flax or chia and Skoop superfood and veggie protein powder.

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Hummus is a staple in our house! I love it. Good store bought hummus is hard to find, and it’s so easy to make at home. You can use it as a dip for sliced bell peppers, carrots, cucumbers, and your favorite veggies. For crackers, I like Nut-Thins.

I love spice and use a drop of “satan’s blood” chili extract. I do not recommend that unless you enjoy the sensation of fire on the tongue. But, you can add a bit of cayenne or extra garlic if you want more kick. I also added a squeeze of lemon to this after I took the picture.

The recipe can be found at www.epicurious.com.

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Egg salad can be put in a sandwich, placed on a bed of lettuce or a piece of toast. I only use pasture raised, humane certified, organic eggs. Organic is not always necessary, but when it comes to eggs, please do not skimp.

Factory farmed eggs, including cage free, are horrible for a long list of reasons. I personally only eat eggs when I know where they came from. Vitalfarms.com is a company that produces pasture raised eggs, and you can find a store that sells them close to you on their website. The eggs can range between $6-8 a dozen, which is expensive compared to mass produced eggs. However, that is still only about $0.50 an egg, and once you get used to the better taste and quality, you won’t go back. Trust me on this!

I use a combo of classic egg salad recipes. Some call for lemon or paprika or mustard, I use all three and dijon instead of yellow. There are endless options to customize egg salad to your personal taste.

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For this stew, I Googled “tomato onion kale sausage” because I had those ingredients and the Kale Sausage Soup with Tomatoes and Chickpeas recipe came up. I had most of the ingredients, but used vegetable stock instead of chicken stock and skipped the parmesan cheese.

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Salads get a bad rap, but they can be so incredibly flavorful and versatile. I don’t think I’ve ever made two salads exactly the same. I keep a drawer full of veggies in the fridge, and a variety of beans, olives, artichokes, etc in the pantry. The salads are big enough and satisfying enough to be a full meal, and we often have leftovers for a lunch serving the next day.

Sometimes I’ll add Beyond Meat or Gardein chicken strips to make it a chicken salad. On days when I’m feeling like something more hearty, I’ll bake tortilla chips, black beans, peppers and mushrooms in the toaster oven and place it on top of the salad for a healthy, delicious version of nachos and top with salsa instead of dressing. 

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Instead of croutons I use sliced/slivered almonds and sunflower seeds on salads. As a healthy snack, I’ll grab a small handful of raw almonds and pumpkin seeds.

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When I’m out of leftovers, don’t have the time to cook, or am not in the mood to prepare a meal, I grab premade soup. Usually a box of Pacific organic low sodium black bean and kale or vegetable lentil. These options are high in fiber and protein while low in salt and sugar. The addition of some chips and hot sauce makes it extra yummy. 🙂

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Sweet potatoes are a wonderful source of vitamin A and fiber. They also happen to be sweet and tasty! I bake them lightly misted with grapeseed oil at 425 degrees for about 30 mins, or until I can poke a knife in the middle of the potato. I eat one with the skin on it when they are fresh out of the oven, and then I just eat the inside of the others over the next day or two. The skin can get a bit soggy once refrigerated. But, the day after, the inside tastes like butter and brown sugar. It’s amazing! So good that I’ll grab one cold out of the fridge and eat it as a finger food.

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When thinking about what to make for this meal I rummaged through what we had and then Googled, “onion carrot lentil stew” and this recipe came up in the results: www.feedyourawesomemachine.com

I happened to have most of the ingredients, except for a “courgette” which I had no idea what that was anyway so I figured it was fine to skip it!

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I cooked the veggies and seasoning in a pan while the lentils and vegetable broth came to a boil. After combining all of the ingredients the stew was more liquidy than I wanted, so I added a cup of quinoa and a chopped green bell pepper for some bulk and added nutrients.

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This post is not about these specific recipes, it is meant to show you that eating healthy and planning ahead does not have to be complicated. I simply have certain staple foods on hand in the pantry, freezer and refrigerator and then add in whatever might be on sale that week at the store, or whatever is in season and catches my attention. Then on an evening or weekend when I have time I will Google the main ingredients for inspiration of what might go well with it. There is no following of recipes or rules, I just throw stuff together and sometimes it’s delicious and sometimes it is less than delicious, but all of the time it is healthy, easy and filling.

Each time I try something new I learn more about what works and what doesn’t. Cooking and nutrition are more of an art than a perfect science. Do not be afraid to experiment and continue to develop your technique and taste over time. You will most likely be improving your health and confidence along with your cooking skills!

 

 

Note: as you can see I was on a bit of a stew kick last week. Other weeks it might be pasta dishes or stir-fries. If you’re interested in seeing more like this with different options please let me know and I will make it a recurring series.

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If you’d like to take part in this limited time, limited space offer, please take a minute to fill out the short application below. If you prefer, you can also send an email to TatumRebelle@gmail.com and tell me your TOP 3 GOALS for 2016 and what you think has been preventing you from achieving those goals. Then when you’ve finished, congratulate yourself for taking the first step toward lasting change!

 

Here are just a handful of testimonials from clients who have seen life-changing results:

“She knows her stuff like no other and is genuinely concerned for my progress and wellbeing. Each workout is tailored to exactly what my body needs that day. I walk away invigorated, educated and brimming with body confidence.  I recommend her ecstatically.” ~ Sam

“Tatum gave me the exact kind of support that I needed. She first helped me to build balance and strength. Then came the deeper training that gave me tone again! Tatum has an integrity and drive that inspires me, and that inspiration helps so much when we train together. She helped me within one of the most important transitions of my life! Now I have a new confidence in my body, and my ability to care for my body.” ~ Sallysara_hash

“Tatum’s plan makes it happen. Several times something would come up, and I may have to include my baby, but I still got my workout in. Life happens, and I love that I can include my oldest son. Not only am I benefiting, but I feel like I am setting a good example for him. Now my son asks me when we’re going to workout again. He enjoys it and his physical activity foundation is being set at a young age. I just recently went back to work, and I feel great! I take a lot of pride in the fact that I am wearing some of the same clothes I wore before any of the babies came!” ~ Sara

“Working with Tatum has been a very rewarding experience. I find her to be a motivating and knowledgeable trainer who is also very considerate of my strengths and weaknesses. Her workouts are never boring but always fun and interesting. I came to Tatum a year after major surgery, and I’ve gained a lot of strength in the time we’ve worked out. Tatum is professional and fun to hang out with.” ~ Dona

“Tatum is great!!  I have always worked out and been a runner, but Tatum opened my eyes to a whole new level of fitness. When I met Tatum, I was a ‘cardio queen.’ Tatum helped me incorporate a healthy eating plan and weight lifting plan into my routine.  I had always been afraid to lift weights for the reason that it would make me ‘bulk up.’ Tatum helped dismiss those fears in me and kept me motivated to learn more and push myself harder. She is a true inspiration. Tatum knows her stuff!!” ~ Ann

 

Are you so motivated to transform your life and body you know this is the right program for you? Just click the Buy Now button and let’s do it!

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I am serious about the money back guarantee. If you are following the program as advised, but not excited and seeing amazing results within the first 30 days you can leave with a full refund and no hard feelings.

If price the only thing stopping you for transforming your mind and body, don’t let it! I am happy to work out a payment plan if you are motivated to be a part of the 100 Day Mind + Body Transformation and are committed to reaching your goals. Just send me an email tatumrebelle@gmail.com.

Interested to see the kind of changes that can be made in just 100 Days? Check out this awesome website giveit100.com. My hope is that you end up on it 🙂

 

 

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Workouts for Each Trimester Plus Bonus Rehab Exercises. $100 value!
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