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TBAH Fitness

We are two best friends on different paths, but shared journeys. We both fell in love with all thing

09/01/2026

slow but sure progress ✨

progress photos are my favorite! it’s only been 3.5 weeks since the picture on the left, and I’m already seeing my body respond.

Bicah for strength training & eating at maintenance or very small deficit each week. since it’s working, I’m not going to change a thing 🩷

08/24/2026

Earlier this week I finished my first Bicah program 🎉 I did the postpartum program within the app.

RESULTS
Over these 4ish weeks, I didn’t change my eating habits (aside from cutting dairy about 6 weeks ago for my daughter’s cow’s milk protein intolerance), and my milk supply stayed exactly the same—YAY! 🙌 I still lost 4 lbs (185 → 181), which is right around the 1 lb/week sustainable pace I love to see.

For context, I was 165 at the start of my second pregnancy and 155 at the start of my first. I know it’ll take time and more effort to get back there, but my goal is to get somewhere around there and be stronger than I was before.

As I always say, weight isn’t the only measure of progress! I’m getting stronger, lifting heavier and doing more reps, feeling my core slowly rebuild, and becoming more comfortable in my body.

NEXT UP
I’m sticking with Bicah for their Low Impact program! It’s 8 weeks, 4 days/week, alternating upper and lower body, and all you need is dumbbells.

Going back to work at the end of September may make 4x/week challenging, but I’m going to keep the mindset of doing it at my own pace and listening to my body during the transition back to work.

Looking forward to seeing how things change over the next 8 weeks!

PS - If I can do it, you can do it!! 💪❤️

08/03/2026

As a new mama of two, there are good days and not so good days as far as sleep is concerned. Some days, both kids sleep through the night and other days, neither kid sleeps through the night.

I don’t let the amount of sleep I get dictate whether I get movement in, it just dictates what kind of movement I get in. If I’m low energy/sleep, I lean toward walks and yoga. On the days I get more sleep and I feel a little more energized, I lean toward strength training.

Currently for strength training, I’m using Chloe Gottschalk Bounds Bicah app and doing the 6-week postpartum program to ease my way back into it. It increases in intensity every two weeks so I can be ready for another program once I’m finished. After I finish that, I plan to do her Busy Body program, which is an 8-week program!

Even with being a CPT in the past, I sometimes prefer a program so I don’t have to plan what exercises to do. I make decisions all day, and this takes one out of my hands!

07/31/2026

Just your friendly reminder that the scale doesn’t tell you the full picture & you shouldn’t base your feelings on the number on it 💕

While the scale is a good data point, it’s not the ONLY data point that you should care about. It will show weight lost/gained over time, but it won’t show whether that is muscle or fat or tell you how much of the weight is stored water from a hard workout, eating some extra carbs the day before, or just extra hydration.

I’m not saying don’t weigh yourself, but take it for what it is - ONE data point. Also consider things like measurements, progress pictures, & how you feel in your body.

All of these things (and more) put together help paint the picture much better than just one of them by itself 🩷

07/23/2026

CLEARED FOR EXERCISE 🥳

I’m super excited to be cleared for exercise after my 6-week visit to my OBGYN. I can’t wait to get back to it and start feeling the benefits of working out again (increased energy, better mood, getting stronger, etc.)

What this clearance doesn’t mean: going immediately back to the weights and programming I was doing pre-pregnancy, adding in hours and hours of workouts and cardio, being in an aggressive calorie deficit

What this clearance does mean: starting slow, easing back into it, listening to my body on what it can handle, a very minimal calorie deficit to preserve my milk supply

For this postpartum period, I’ll do be doing Chloe Gottschalk Bounds postpartum program in her app, Bicah. She’s a CPT w/ her pre & postnatal fitness certification, so she’s someone I trust to help me in this important stage of my life.

Looking forward to getting started and sharing more of my journey with the internet ✨

07/16/2026

5 weeks after 9 months of creating life ✨

No bouncing back, no rushing back to work out. Just focusing on healing, fueling my body to feed my baby, and soaking in all the family time and newborn cuddles.

Here’s your reminder that bouncing back is BS. Our bodies spend nine whole months making bones and organs from scratch. We shouldn’t expect our bodies to go back to normal in six weeks.

Follow along for my postpartum journey after baby number two 💓

08/03/2024

these are all the same beautiful body 💥

posed > unposed > laying down unposed

you typically only see the posed versions on social media. here’s your reminder that the other photos also exist & Instagram isn’t reality.

✨

07/27/2024

progress pt. 2 ✨

6 days pp ➡️ 12 weeks pp

most of this weight loss (18lbs since left picture, 33lbs since last day of pregnancy) was from fluids (and baby) post birth and not from anything I did, but I’m so proud of my body and how it’s recovering. my intentional weight loss in the last 7 weeks (not attributed to fluids and such post birth) has been 8.4lbs.

the key for losing weight while still breastfeed (for me) has been ensuring sustainability and being patient. I don’t want my milk supply to decrease so I’ve been doing the following:

•eating at maintenance calories or a small deficit
•moving my body daily
•focusing on rebuilding my core
•drinking alllll the fluids

this has been what has worked for me & I have had no change in my milk supply over time. *I did wait until my milk supply had regulated before I started any sort of attempt at weight loss*

I truly believe that the healthier you are pre-birth and during pregnancy, the easier birth & recovery is. this is exactly why if I do choose to have another little one, I’ll do my best to make sure I am as healthy as I can be before it happens.

‼️ as a reminder, you don’t need to bounce back & expect your body to look like it used to - you grew a freaking human and that’s the most wonderful thing you can do ‼️

07/09/2024

9 months pregnant vs. 6 days postpartum ✨

this is a reminder that we are not meant to “bounce back.” we, as women, grow an entire human & it’s the most important thing our bodies will ever do.

since about 2 weeks postpartum, I’ve focused on deep breathing and engaging my core to help rebuild the core muscles that were inevitably weakened by pregnancy.

since about 6 weeks postpartum, I started doing like yoga-style exercises with a core focus (there are plenty of core moves that you should NOT do postpartum, so please make sure you’re getting guidance from an educated source).

I’m now 9 weeks postpartum and I can already see and feel the difference that not jumping right back into intense exercise has made.

I’m now feeling like I am ready to strength train again, but I certainly will be easing into that just like everything else.

I look forward to sharing it all with you!

02/27/2023

Hasn’t been much fitness-ing going on lately.
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After finishing 75 hard, I’ve struggled with the next direction that I will go in.
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I’m the type of person that thrives in a challenge and works best with a goal in mind.
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So I’m struggling to just sit in the space that I’m in without a specific goal.
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My recent thoughts have been inspired by who has been choosing different goals for new months.
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I like this because it doesn’t seem too daunting and you can decide what’s important to you on a monthly basis & see what worked and what didn’t from the previous month.
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I’ll check back in on March 1st to let y’all know what I come up with.
💕

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