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New Moms: What is Your Path to Getting Fit and Feeling Great?

Consistent exercise is the key to helping new moms maintain both physical AND emotional health. Why? In those first weeks after birth, fatigue is common (if not constant), even if you’re able to achieve hours of sleep. Pregnancy takes a toll on your body and mind, and bouncing back to your normal self without exercise is not likely.

Healthy pregnancy lifestyle concept

Yoga exercise together at home on the floor

The physical benefits of exercise are obvious and proven. But what about the mental & emotional benefits?

Numerous studies prove exercise stimulates your levels of serotonin, dopamine, and norepinephrine– brain chemicals that play an important role in regulating your mood. Boost your morale and feel great by working out to release endorphins, as well. Endorphins consist of a large group of peptides. They are produced by the central nervous system and the pituitary gland. Since endorphins act on the opiate receptors in our brains, they reduce pain and boost pleasure, resulting in a feeling of well-being. Endorphins are a chemical messenger that help relieve pain and stress, and result in better sleep.

How do you realize these benefits while taking care of a little one?

Generally speaking, it’s safe to begin exercising a few days after giving birth barring a difficult delivery or c-section, but many new moms are hesitant to visit the busy gym chains, and time/childcare is also a huge factor during that first year. You can get back in shape with or without a trainer or the gym:

African American mother pushing baby stroller on sidewalk

Walking is one of the easiest ways to drop pounds after giving birth

  • Walking is one of the easiest ways to drop pounds after giving birth– no equipment required. Whether you stroll or speed-walk, your body and mind will benefit.
  • A weighted jump rope will help you burn several calories per minute and can be used almost anywhere. Watch TV, listen to music, take it to the balcony or driveway.
  • Fitness experts consider the squat one of the top exercises to help almost anyone burn fat, lose weight, increase flexibility, and gain strength. As a versatile exercise that will give you a full body workout regardless of ability, skills or fitness level, proper squat form is important. An exercise board is a small investment to help you achieve your goals quickly.
  • Cycling is a healthy non-weight bearing exercise and can even be done safely with your newborn. Mountain bike, road bike, or stationary bike, the calories will fall off and your lower body and core will benefit.

Whatever your desired fitness level, get moving today and start feeling healthy as early as tomorrow. Remember, if you had a C-section or a complicated birth, talk to your health care provider before starting an exercise program.

Why Physical Therapists Have You Squatting to Reduce Hip Pain

Many people are not comfortable squatting and do not incorporate it into their regular workout routines for a number of reasons. It may be a lack of awareness of its benefits, lack of education of proper form, or for others, they may suffer from hip pain and believe they can’t squat. Truth be told, if you suffer from general hip pain or discomfort, not only can you squat, but you should as this exercise can play a key role in your recovery.

Squat technique is endlessly debated and mostly centers around the depth of the squat, where pressure is distributed though the foot or how wide apart your feet should be. The good news is, everyone can find a safe way to perform this exercise as long the understanding is that “one size does not fit all” and the correct range of motion varies from person to person. That said, keeping the squat controlled is the most important element of all.

You Can Increase Your Exercise Efficiency

When done properly, squat sets not only help with therapy, they also increase strength and overall cardiovascular fitness. Full body exercises such as the squat increase natural hormone release and are a great stimulus for muscle growth. Research shows that squatting is effective at preparing the body for activities requiring power output, strength, and speed.

The Squat is a Fitness Level Indicator

Squatting is a task that requires both trunk stability and mobility. Ankles, knees, and hips must flex while the core has to remain strong to maintain an upright torso. The squat is a functional movement—maybe not sexy to athletes, but crucial for avoiding injury due to pressure on the back or knees. Your patients benefit from this full body coordination.

You Will Strengthen Your Body

On average, Americans sit for more hours per day than they sleep! Sitting is affecting our physical anatomy and may be a factor in your patients’ hip pain. Poor cervical positioning, posterior pelvic tilt, little core strength, tight hamstrings, and an anterior femoral head position are the main afflictions of sitting all day. We have to correct these impairments with proper exercise.

Again, squatting requires core stability, and can strengthen the posterior chain. By breaking parallel with the thighs during a squat, the glutes and hamstrings can be fully recruited in order for this strengthening to occur. Hamstrings have been thought to be a fast-twitch muscle group, but they actually display a balanced fiber type leaning slightly toward more slow-twitch fibers. Utilizing this muscle group will go a long way toward helping your patients build endurance and reduce hip pain.

Proper Squat Form with Injury

Can You Squat While Injured?

Woman in gym with knee pain

If you are experiencing knee pain or have recently completed a rehabilitation program from a knee injury you CAN still do squats. If you are determined to continue your path to a healthier you, then squatting, and squatting correctly, will help you achieve your goals.  Squatting incorrectly however can exacerbate the injury or delay healing. Squats are effective for building muscle even while injured, but consult your physician before continuing.

Squats are a crucial lower-body strengthening exercise because they involve three major joints of the body: the hip, the knee and the ankle. However, the structure of these joints is susceptible to injuries during a squat, especially when using improper form. If you experience pain during squats, a few modifications to this exercise could be the solution that keeps you going as you heal.

Keep these fundamentals in mind. The American College of Sports Medicine recommends a few best practices for proper form when executing a modified or traditional squat:

Proper Squat Form

  • Keep spine straight
  • Exhale on exertion
  • Do not continue if fatigued
  • If form suffers, limit repetition
  • If knees hurt- stop
  • Allow recovery time

Now that you’re refreshed on proper squat form, let’s move on to the modifications.

Where to Hold Weights When Squatting
Do not hold a barbell across your upper back during injury recovery. Use dumbbells in each hand with your arms at your sides.

Beware of Over Use

Our bodies are able to recover from the damage induced by exercise, but too much damage can slow the healing process. Try cutting back to three sets of five, as the reduced volume may match your body’s capacity to recover.

Increase the Distance Between Your Feet
Keep your knees and toes pointing forward in this position to maintain proper form, but widen your stance. Begin with a light weight and gradually progress as your body adapts to the modification.

Shallow Knee Bends

Shallow standing knee bends build strength in the muscles on top of your thighs. Stand with your hands lightly resting on a space in front of you. Slowly bend your knees so that you squat down as if you were going to sit in a chair. Lower yourself about six inches. Your heels should remain on the floor. Go slow.

Limit Your Range of Motion

After an injury, modify squats by lowering yourself to a position comfortable for you, and always think about using your hips more than your knees.  With proper use of your hips, you can lift heavier amounts of weights when squatting, but adding weight when not using hips properly will place more strain on your lower back.

Why Personal Trainers Use Squat Exercises to Reduce Joint Pain

The CDC estimates that nearly 15 million Americans live with severe joint pain. Researchers note that painkillers such as acetaminophen and NSAID analgesics may temporarily help. Opioid therapy is not recommended as there is insufficient evidence for serious risks associated with long-term use. What can personal trainers do to help people facing this (often) disabling pain?

Let’s talk squats.

A common question from clients who suffer from knee pain is, “can I do squats?” YES. Low impact physical activity is an underutilized way to reduce knee and hip pain. Squats are an ideal solution when using correct form. Several of these exercises can diminish knee pain and tone hips and thighs. Unless the client has an injury or a joint disease, he or she can learn to lunge and squat without pain in very little time. Adding squats to a varied and comprehensive workout routine is a must. Squats not only work out the quads, hamstrings, and calves, but also improve upper body strength.

Woman showing a squat pose

Properly utilizing the hip hinge technique during a squat is important for a joint-friendly workout. If a client finds that squatting hurts his or her knees, then they are unknowingly putting excessive weight load on the knee joints.  This is a problem that is easily fixed by properly moving the hips backward during the downward motion and loading weight through the heels.

Check your client’s squat form. Are the knees in line with the feet? Good. Are the knees extending over the tips of the toes? Debated for years, the latest research shows this form is not detrimental as long as the feet are in full contact with the ground.  Advise your client to watch his or her form in the mirror to keep the weight properly shifted. Each move should be done slowly to ensure correct form.

If squats remain painful, look for a modification to build strength and balance. Try beginning the client in a seated position, then have him or her stand while keeping the weight in the heels to prevent the knees from shifting forward. A stability ball is also a good tool to use—placed between the client’s back and a wall while lowering the hips to the floor.

Keeping your clients on a balanced fitness schedule that includes cardio, strength training, and high-intensity interval training is important to their overall fitness. (As always, stretching is a key component for avoiding injury.) Two-three sets of squats a few times per week is ideal– more could lead to slower recovery time. Always tell your clients to pay attention to what their bodies are telling them!


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Privacy Statement


When you purchase something from our store, as part of the buying and selling process, we collect the personal information you give us such as your name, address and email address.
When you browse our store, we also automatically receive your computer’s internet protocol (IP) address in order to provide us with information that helps us learn about your browser and operating system.
Email marketing (if applicable): With your permission, we may send you emails about our store, new products and other updates.


How do you get my consent?
When you provide us with personal information to complete a transaction, verify your credit card, place an order, arrange for a delivery or return a purchase, we imply that you consent to our collecting it and using it for that specific reason only.
If we ask for your personal information for a secondary reason, like marketing, we will either ask you directly for your expressed consent, or provide you with an opportunity to say no.

How do I withdraw my consent?
If after you opt-in, you change your mind, you may withdraw your consent for us to contact you, for the continued collection, use or disclosure of your information, at anytime, by contacting us at info@pfs-smartsquat.com or mailing us at:
18 Reed St Milford Florida US 06460-4721


We may disclose your personal information if we are required by law to do so or if you violate our Terms of Service.


Our store is hosted on Shopify Inc. They provide us with the online e-commerce platform that allows us to sell our products and services to you.
Your data is stored through Shopify’s data storage, databases and the general Shopify application. They store your data on a secure server behind a firewall.

If you choose a direct payment gateway to complete your purchase, then Shopify stores your credit card data. It is encrypted through the Payment Card Industry Data Security Standard (PCI-DSS). Your purchase transaction data is stored only as long as is necessary to complete your purchase transaction. After that is complete, your purchase transaction information is deleted.
All direct payment gateways adhere to the standards set by PCI-DSS as managed by the PCI Security Standards Council, which is a joint effort of brands like Visa, Mastercard, American Express and Discover.
PCI-DSS requirements help ensure the secure handling of credit card information by our store and its service providers.
For more insight, you may also want to read Shopify’s Terms of Service (https://www.shopify.com/legal/terms) or Privacy Statement (https://www.shopify.com/legal/privacy).


In general, the third-party providers used by us will only collect, use and disclose your information to the extent necessary to allow them to perform the services they provide to us.
However, certain third-party service providers, such as payment gateways and other payment transaction processors, have their own privacy policies in respect to the information we are required to provide to them for your purchase-related transactions.
For these providers, we recommend that you read their privacy policies so you can understand the manner in which your personal information will be handled by these providers.
In particular, remember that certain providers may be located in or have facilities that are located a different jurisdiction than either you or us. So if you elect to proceed with a transaction that involves the services of a third-party service provider, then your information may become subject to the laws of the jurisdiction(s) in which that service provider or its facilities are located.
As an example, if you are located in Canada and your transaction is processed by a payment gateway located in the United States, then your personal information used in completing that transaction may be subject to disclosure under United States legislation, including the Patriot Act.
Once you leave our store’s website or are redirected to a third-party website or application, you are no longer governed by this Privacy Policy or our website’s Terms of Service.

When you click on links on our store, they may direct you away from our site. We are not responsible for the privacy practices of other sites and encourage you to read their privacy statements.


To protect your personal information, we take reasonable precautions and follow industry best practices to make sure it is not inappropriately lost, misused, accessed, disclosed, altered or destroyed.
If you provide us with your credit card information, the information is encrypted using secure socket layer technology (SSL) and stored with a AES-256 encryption. Although no method of transmission over the Internet or electronic storage is 100% secure, we follow all PCI-DSS requirements and implement additional generally accepted industry standards.


Here is a list of cookies that we use. We’ve listed them here so you that you can choose if you want to opt-out of cookies or not.
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_shopify_visit, no data held, Persistent for 30 minutes from the last visit, Used by our website provider’s internal stats tracker to record the number of visits
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cart, unique token, persistent for 2 weeks, Stores information about the contents of your cart.
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storefront_digest, unique token, indefinite If the shop has a password, this is used to determine if the current visitor has access.

By using this site, you represent that you are at least the age of majority in your state or province of residence, or that you are the age of majority in your state or province of residence and you have given us your consent to allow any of your minor dependents to use this site.


We reserve the right to modify this privacy policy at any time, so please review it frequently. Changes and clarifications will take effect immediately upon their posting on the website. If we make material changes to this policy, we will notify you here that it has been updated, so that you are aware of what information we collect, how we use it, and under what circumstances, if any, we use and/or disclose it.
If our store is acquired or merged with another company, your information may be transferred to the new owners so that we may continue to sell products to you.


If you would like to: access, correct, amend or delete any personal information we have about you, register a complaint, or simply want more information contact our Privacy Compliance Officer at info@pfs-smartsquat.com or by mail at
[Re: Privacy Compliance Officer]
18 Reed St Milford Florida US 06460-4721

This website is operated by Proven Fitness Solutions, LLC (“PFS”). Throughout the site, the terms “we”, “us” and “our” refer to PFS. PFS offers this website, including all information, tools and services available from this site to you, the user, conditioned upon your acceptance of all terms, conditions, policies and notices stated here.

By visiting our site and/ or purchasing something from us, you engage in our “Service” and agree to be bound by the following terms and conditions (“Terms of Service”, “Terms”), including those additional terms and conditions and policies referenced herein and/or available by hyperlink. These Terms of Service apply to all users of the site, including without limitation users who are browsers, vendors, customers, merchants, and/ or contributors of content.

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Our store is hosted on Shopify Inc. They provide us with the online e-commerce platform that allows us to sell our products and services to you.


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We may also, in the future, offer new services and/or features through the website (including, the release of new tools and resources). Such new features and/or services shall also be subject to these Terms of Service.


Certain content, products and services available via our Service may include materials from third-parties.

Third-party links on this site may direct you to third-party websites that are not affiliated with us. We are not responsible for examining or evaluating the content or accuracy and we do not warrant and will not have any liability or responsibility for any third-party materials or websites, or for any other materials, products, or services of third-parties.

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The failure of us to exercise or enforce any right or provision of these Terms of Service shall not constitute a waiver of such right or provision.

These Terms of Service and any policies or operating rules posted by us on this site or in respect to The Service constitutes the entire agreement and understanding between you and us and govern your use of the Service, superseding any prior or contemporaneous agreements, communications and proposals, whether oral or written, between you and us (including, but not limited to, any prior versions of the Terms of Service).

Any ambiguities in the interpretation of these Terms of Service shall not be construed against the drafting party.


These Terms of Service and any separate agreements whereby we provide you Services shall be governed by and construed in accordance with the laws of 18 Reed St Milford Florida US 06460-4721.


You can review the most current version of the Terms of Service at any time at this page.
We reserve the right, at our sole discretion, to update, change or replace any part of these Terms of Service by posting updates and changes to our website. It is your responsibility to check our website periodically for changes. Your continued use of or access to our website or the Service following the posting of any changes to these Terms of Service constitutes acceptance of those changes.


Questions about the Terms of Service should be sent to us at info@pfs-smartsquat.com.