Monica Menard - Growing Up in Santa Cruz

The 20-Minute Stroller Workout

Monica Menard — Fri, 26 Jun 2026 19:15:07 +0000

The 20-Minute Stroller Workout By Monica Menard B.A. Certified Personal Trainer and Prenatal Postpartum Specialist These moves prepare you for the demands of motherhood and are postpartum safe. Both should be primary goals for all mothers and caretakers. Your fit-mom body will follow if done consistently. WARM-UP (4-5 min approx.) Brisk walk with arm circles: 1 min Straight-Backed Stroller Pushes: 5-10 reps o Stand with feet shoulder-width apart holding stroller handle bar. o Inhale as you push stroller forward and lower your torso down to parallel with the ground (keeping your back flat!). Exhale to bring back to start. Walking Lunges: 12-16 reps (6-8 reps each leg) o Holding stroller handle bar, inhale as you step forward into a lunge, exhale as you stand and bring the other leg forward. Continue alternating legs, making sure your front knee stays over your ankle and NOT your toe. Stepping side squats: 8-10 reps each leg o Stand with your right side facing stroller, right hand on the stroller. o Inhale as you step to the right into a squat, pushing stroller forward with right hand and reaching left hand to the ground–or to your knee. Exhale as you step left leg to standing and reach left arm overhead. o Do 8-10 reps on one side, then turn the other way and place the opposite hand on the stroller (keep traveling same direction) to do the other leg. Baby lifts (15 reps or 30 seconds) Using baby (or a 5-8lb weight) stand tall holding your baby in front of you at chest height. Extend arms straight and upward at a 45 degree angle lifting baby to the sky. Do this for 30 seconds. Be sure to exhale when baby is being lifted up and out. Slow/Fast Drill: 2-minutes o Finish your workout with a bit of cardio by alternating 30 sec at your own “moderate pace” (maybe that’s a walk, power walk, jog, etc) and then 30 seconds at your own “fast pace” (maybe that’s a faster walk, jog, or all out sprint!). Do this 2 times each for 1 min rounds (or longer if you want a bit more cardio!). CIRCUIT 1 – LOWER BODY & CORE (10 Minutes) Perform each of the exercises below for 1 minute. Then repeat the entire circuit once more (resting 30-60 sec in between if you need it). When you’re not using the stroller for a drill, make sure it’s locked beside you. Plie Pulse & Roll o Stand facing stroller holding handle bar with your feet wide and toes pointed 45-degrees. o Inhale as you sit into a plie squat and push stroller forward. Pulse about 10 times (very small movement), then stand back up, pulling the shoulder-blades down and back. Repeat for 1 minute. Bench Step-Ups (1 min each leg, 2 min total) o Stand facing a bench. Inhale and place your right foot onto the middle part of the bench, then exhale and push up on that right leg to stand up on the bench, bringing your left leg to meet it. o Inhale as you step back down with your left leg, bringing your right leg to meet it on the ground. o Repeat this for 1 minute: Step up right, left. Step down left, right. Then switch sides for 1 minute. Inclined Plank with Knee Lifts o Place a towel on the bench (for cushion) and place your forearms on the towel. o Bring yourself into a plank/pushup position with your navel drawn into your spine, your glute muscles engaged, and your head in line with your spine. o Take an inhale, then on the exhale bring one knee into your chest (drawing your navel in further). Then inhale to place the leg back on the ground. Exhale and bring the opposite knee into your chest. Continue alternating knees for 1 minute. Squat with Side Leg Lift o Stand with hands on handle bars and feet shoulder-width apart. o Inhale to lower down into squat, exhale to stand as you lift one leg to the side with your foot flexed and your knees and toes pointed forward (not up). o Inhale to lower back down into squat, then exhale and lift the opposite leg. Continue for 1 min, switching legs each rep. CIRCUIT 2 – UPPER BODY AND CORE (9 min) Perform each exercise below for 45 seconds. Then repeat the entire series once more (resting 30-60 seconds in between if needed). Lock the stroller next to you so your baby can watch and be somewhat entertained! Bench Pushups o Place your hands on the top of the bench and start in a perfect plank (navel drawn into spine, glutes engaged, head in line with your spine). Inhale and lower your chest toward the bench (aiming to touch the bench). o Exhale and push back up to start. Continue for 45 seconds, making sure to prioritize working through a full range of motion (getting your chest as low as possible) over speed and getting in more reps! Incling your push -up is a great modification for safe core work with an ab-seperation. Standing Rows o Loop a resistance band around the top rung of the bench. Stand with your feet shoulder-width apart facing the bench. Grab the ends of the bands and wrap them once or twice around your wrists. o Begin by inhaling and extending your arms in front of you. Then exhale and perform a narrow arm row – keeping your elbows down by your sides and squeezing your shoulder blades together in the back as if trying to make them touch. Inhale and extend your arms back to start. o On your next exhale, row again, but this time make it a wide row with your elbows pointed out about 45 degrees. Squeeze your shoulder blades together and ensure your elbows stay lower than your shoulders. Continue rowing for 45 seconds (or longer if you wish), alternating between narrow and wide rows. Triceps Dips o Sit on bench and position hands on bench, shoulder-width apart and elbows pointing straight back. Slide your butt just slightly off bench with knees bent at 90-degrees. o Inhale as you slowly bend your elbows and lower down, then exhale to push back up (being sure not to completely lock elbows when you press up). Continue lowering and lifting for 45 seconds, making sure your butt stays close to the bench! If it’s too far away, this places, excess stress on your shoulders. Side Planks (45 seconds each side, 1.5 min total) Great for considering ab separation but needing to strengthen the core. o Place a towel on the bench for cushion and place your right forearm on the bench. o Go into a perfect side plank, making your body as straight as a board (navel drawn into your spine, glutes engaged, head in line with your spine), and hold. Hold for up to 45 sec (or as long as you can with good form), then switch to the other side. Plank with side Toe Taps: o Start in the same forearm plank you did in circuit 1 with your navel drawn into your spine, your glutes engaged, and your head in line with your spine. Dont hold your breath! o Separate your right foot from center and tapping your right toe on the ground to the side, alternate legs tapping left leg to the side. Continue alternating toe taps for 1 minute. Happy workout! Your Trainer, Monica Scan to go to my website and grab a freebie Please mention this article for a free consultation. *What is written here is intended solely for general informational and educational purposes only and is not a substitute for the advice of your doctor.

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Misconceptions Around Rebuilding After a Baby

Monica Menard — Mon, 11 May 2026 22:59:45 +0000

Certified Personal Trainer Monica Menard debunks three common postpartum fitness myths and offers advice on safely rebuilding strength after baby.

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Exercising Through Pregnancy

Monica Menard — Fri, 06 Mar 2026 16:25:52 +0000

Learn how to safely exercise during pregnancy and address common postpartum issues like pelvic floor health with tips from Monica Menard.

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Best Exercises for Your Pregnancy Core

Monica Menard — Fri, 20 Feb 2026 15:09:50 +0000

Discover safe and effective core exercises for every stage of pregnancy, including 360 breathing and alignment tips from specialist Monica Menard.

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12 Micro Habits for 2026

Monica Menard — Tue, 06 Jan 2026 15:39:37 +0000

Start 2026 with 12 simple micro habits designed by certified personal trainer Monica Menard to help you achieve long-term health and wellness success.

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HIIT Your Holiday Goals in 20 Minutes

Monica Menard — Tue, 02 Dec 2025 04:53:27 +0000

Achieve your holiday fitness goals in just 20 minutes with this effective HIIT workout. No equipment needed, perfect for busy schedules.

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Two Exercises for Your Pelvic Floor

Monica Menard — Thu, 06 Nov 2025 07:36:44 +0000

Vanessa, a postpartum mom of two, came to me concerned about feeling heaviness, bulging, and leakage after having her children. A brief search on the internet revealed to her she may have pelvic organ prolapse. Worried how to fix this she asked if there was anything she could do at home while she waited for her doctor to see her Maybe you’re like Vanessa and are having symptoms of pelvic floor disfunction but think since you’re a mom its normal to have these issues. It is not and many women don’t know how to fix it. Kegel’s are advertised as the cure-all, but alone are insufficient. There are better exercises women should know about. These two exercises done daily for 6-8 weeks will encourage healing of the pelvic floor and lessen symptoms of leakage. No one will know you’re doing them, so you can get them done anywhere! EXERCISE 1 360 BREATHING Getting rid of that belly pooch starts with this exercise. It activates deep core muscles that become under active and atrophy after birth if not engaged properly. Like the air pressure which fills a balloon our abdomen holds pressure. Our body’s way to regulate intra -abdominal pressure is breathing mechanics.Too much pressure and unneeded stress is placed on organs and the pelvic floor This is called 360 breathing because we are focusing on expanding your breathing in all directions, not just the rise and fall of the chest. Done correctly, your abdominals will feel a little engaged when the last bit of air is exhaled. Bonus ab work! How to do them While seated, place hands around your ribs just above belly button level. Take a deep breath making sure your hands separate a little to show breath is originating from the diaphragm. Shoulders should not rise. Exhale through the nose slowly Exhale should be longer than inhale. Repeat 10X EXERCISE 2 PELVIC FLOOR ACTIVATIONS (SQUEEZING ALL THE PARTS OF YOUR PELVIC FLOOR) The pelvic floor needs to be responsive. It needs to be strong when we cough sneeze or jump and it needs to be flexible and open when we do things like push out a baby or are at rest. How to do them Sit on the edge of a chair ideally, feet flat on the floor. Doing this in the car or office works too. Focus on squeezing the 4 parts of your pelvic floor at the same time. The pelvic floor includes the front, back, and sides of the pelvis. Squeeze muscles used to stop the flow of pee (front) Squeeze the muscles used to stop the flow of gas (back) Squeeze the glutes slightly (may place finger tips under the bony part of your glutes to feel these parts squeeze) (sides Hold the contraction of all parts for 3 seconds then release completely. Repeat 10X For more information or a free consultation contact me at monicapmenard@gmail.com and follow me at training_bymonica on Instagram

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Train Like A Mother: Staying Strong Safely While Pregnant

Monica Menard — Fri, 10 Oct 2025 15:55:11 +0000

A mother’s body endures progressive change over the course of the nine months. As her belly grows, alignment shifts naturally and ligaments loosen. This predisposes the body to aches and pains and exercise becomes more difficult when things already hurt. The need to keep the body functional and out of pain during this time becomes a priority, thus a specific approach to exercise will balance out this disproportion. One of the first places mothers turn to for guidance are health care providers who often tell them to “ease into a routine and maintain low intensities” or that “walking and yoga are best.” We should consider if these suggestions are the most helpful during pregnancy. This is not to negate the advice of doctors or to ignore the benefits of walking or yoga, but vague guidelines do not help expectant mothers who need to be doing very specific things. Staying strong while pregnant must include mastering specific exercises and using the correct intensity. Participating in a regular fitness routine is advantageous for both maternal and fetal health. Preparations for pregnancy, and the time beyond, must include training the body for what we repeatedly do. Motherhood involves maintaining good posture with good core strength, lifting heavy loads, bending, reaching above head, single leg strength, and balance. These results require specific efforts. For example, a marathon runner who trains only in good posture expecting to run faster will be a slow runner with excellent posture. Definitely not the outcome they wanted. Mothers, whether they realize it or not, are asking their bodies to run a marathon and need to train for it. Training must include specific motherhood moves. Mothers get up and down many times a day and doing so with a baby is much more challenging. Young children can weigh 35 pounds. So one of several prescribed exercises is the weighted chair getup which helps mothers perform getting up and down many times a day with their little one with greater ease. (See picture) This and many others should be integrated both prenatally and postpartum as long as there are no medical contraindications or pain. This is why walking more or trying yoga are not adequate if you are asking your body to work in very specific ways. Training the body more specifically by performing some of these exercises mentioned is great. But during pregnancy mothers also need to be aware of their workout intensity. Monitoring intensity is important while pregnant but, once again, the guidelines can be vague. What exactly do health care providers mean by low to moderate intensity when they suggest these ranges? The American College of Obstetricians and Gynecologists (ACOG) recommends measuring intensity without fancy monitors or making guesses about heart rate. While heart rate is a well known strategy for determining intensity for the general populations, during pregnancy heart rate is variable and changes due to many factors. To determine safe exercise intensities use the Rate of Perceived Exertion (RPE) scale which relies on listening to your body and how you feel. One would rate their own intensity by grading their efforts with these numeric labels. For example, an RPE of “one” represents no work effort, maybe you’re walking early in pregnancy. A “ten” represents working your hardest by lifting something very heavy that your could only lift once. The best ranges for pregnancy while exercising falls between an RPE of five to seven, which is considered strong intensity. Notice however, these recommendations by ACOG are much higher than the general recommendation. The RPE scale is a better way to listen to your body and gauge the effectiveness of your exercise. Navigating exercise during pregnancy offers a remarkable opportunity for moms to gain strength and give themselves an advantage postpartum. With my first pregnancy, I wasn’t sure where my knowledge and the doctor’s recommendations were in agreement in the gym. For this reason, I made it my goal to understand prenatal and postpartum exercise and educate women. With my specialist certification, I share this knowledge with clients so they can be strong like a mother. Women following these steps can change the negative narrative around having a Mom Bod because it will represent a body that is fit and functional.

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