Coach Tilda

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Coach Tilda Marin County's pre/postnatal specialist. Prehab · rehab · thrive.

Certified Pre/Postnatal Trainer, NASM Corrective Exercise Specialist & CMT with 20+ years helping moms recover and rebuild strength through pregnancy, postpartum & C-section recovery. NASM Certified Trainer
Pregnancy and Postpartum Corrective Exercise Specialist
Tummy Tuck Core Rehab professional
Certified Massage Therapist with special training in rehab, pre/postnatal Head Coach STRONGMom App

20 years certified today.In 2006 I passed my NASM personal trainer exam. I thought the job was teaching exercises.It tur...
10/06/2026

20 years certified today.

In 2006 I passed my NASM personal trainer exam. I thought the job was teaching exercises.

It turned out to be much more than that. It’s helping a pregnant mom trust her body. It’s helping a new mom feel strong again after birth. It’s showing a young athlete how to train so she stays in the game.

Here is what 20 years have taught me:

• Strength is built in small, steady steps.
• Your body changes through pregnancy and postpartum, and your training should change with it.
• You are capable of more than you think, at every stage of motherhood.

Thank you to every client who has trusted me with your body, your goals, and your story. You are the reason I still love this work.

Here’s to the next 20.

Want to get strong for pregnancy, birth, and beyond? Send me a DM or visit coachtilda.com.

National Academy of Sports Medicine

Copenhagen plank for the WIN! And look who absolutely mastered it! 👏🏼 our cute little training partner showing us that s...
09/25/2026

Copenhagen plank for the WIN!

And look who absolutely mastered it! 👏🏼 our cute little training partner showing us that strong hips, inner thighs, and core stability can start early!

The Copenhagen plank is one of my favorites for strengthening the adductors (inner thighs), glutes, hip stabilizers, obliques, and deep core — all while challenging pelvic and trunk stability.

And that’s what I love about it:
It’s not just about getting stronger. It’s about learning to control and connect your body.

Strong hips + strong core + pelvic stability = a strong foundation for everyday movement, running, lifting, and so much more.

And yes… your inner thighs will definitely let you know they worked!

Copenhagen plank for the win!

Don’t wait until you’re in pain to start strengthening.Most back, hip, and pelvic discomfort in pregnancy and postpartum...
09/22/2026

Don’t wait until you’re in pain to start strengthening.

Most back, hip, and pelvic discomfort in pregnancy and postpartum builds slowly. By the time it hurts, your body has often been compensating for a while.

That’s where prehab comes in.

Prehab means training your body for what’s ahead before problems show up. Athletes use it to stay in the game. Pregnancy and motherhood are physical events too. Your posture shifts, your core stretches, and you lift and carry more every day.

Prehab prepares you for all of it.

Where to start:
– Breathe into your ribs and back, not just your belly. This sets up your core to work with you.
– Train your glutes 2 to 3 times a week. Strong hips take pressure off your lower back and pelvis.
– Practice getting up and down from the floor with control. You’ll do it hundreds of times with a baby.
– Build your upper back. Feeding, carrying, and car seats all pull you forward.

Start with 10 minutes, 3 days a week. Small and consistent beats waiting for a problem.

If you already have pain, leaking, or heaviness, check in with your provider or a pelvic floor PT first. Then we build strength together.

Pregnant or postpartum in Marin? Book a session at the Mill Valley studio.

08/26/2026

Recovery doesn’t start on the operating table. It starts weeks before, in the gym.

Here’s what we worked on:
Breath. Diaphragmatic breathing so her core learned to brace under pressure instead of straining against it. This is the foundation for managing intra-abdominal pressure post-op — every cough, every sneeze, every time she sits up.

Core activation. Not crunches. Learning to actually engage her deep core muscles safely, so that connection is already wired in before surgery takes it offline for a while.

Movement patterns. How to roll out of bed, stand up, sit down — all without bearing down on a healing incision. We practiced this before surgery, so it’s automatic after.

General strength. Building a baseline in her legs, back, and upper body — because for the first few weeks post-op, her core can’t do the work. The rest of her body has to carry more.
And the mental piece mattered just as much. We talked about what the hard days would feel like, so when they came, she wasn’t scared — she recognized them as part of the process, not a setback.
Then post-op, we will do rehab — same foundation, now rebuilding week by week.

Prepping my client for her tummy tuck surgery with David Sieber MD, FACS

08/25/2026

Myth: You should stop lifting weights once you’re pregnant.

Truth: If you were strength training safely before pregnancy, there’s no medical reason to stop. You modify — you don’t quit.

The “just walk and do prenatal yoga” advice isn’t based on current guidelines. ACOG actually recommends strength training throughout pregnancy for most people, with modifications as you progress. Fear-based advice keeps moms weaker and more anxious than they need to be — not safer.

I’m a certified pre/postnatal trainer, and busting this myth is basically my full-time job. Book a free call using the link in my bio — let’s figure out what strength training looks like for you right now.

08/17/2026

Went to puppy yoga this morning.
Not much yoga happened. Left feeling completely heart full.

Turns out the best recovery isn’t always a workout — sometimes it’s a room full of puppies.


08/13/2026

New equipment alert 🩷 Meet the cable machine — officially the newest addition to the STRONGMom studio, and it’s about to be everyone’s favorite.

This thing is a game-changer for pre/postnatal training: adjustable resistance, endless angles, and it lets us safely load movements that free weights just can’t — think anti-rotation core work, glute activation, and functional pulling patterns that actually translate to real mom-life (hello, carrying a car seat + a toddler at the same time).

If you’ve been training with me, you know we’re always evolving the toolkit to get you stronger, safer, and more capable — in pregnancy, postpartum, and beyond.

Come see what the hype is about. 👇
Tag a mom friend who needs this in her life 💪

Address

Mill Valley, CA

Opening Hours

Monday 6:30am - 7pm
Tuesday 6:30am - 7pm
Wednesday 6:30am - 7pm
Thursday 6:30am - 7pm
Friday 6:30am - 7pm
Saturday 7am - 12pm

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