Healthy by Stephanie

Directions Website Contact the business

Healthy by Stephanie Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Healthy by Stephanie, Nutritionist, Arlington, VA.

Postpartum Weight Loss and Nutrition Coach

I help postpartum moms lose the last 10lbs
Currently doing it myself, after baby #3
Healing depletion first, weight follows

IG:

10/21/2026

I’m 7 months postpartum after baby number 3 still working on my mom pooch! So I spend the first 5-10 minutes of every workout on my core.

Here’s one of my circuits.👇

1️⃣ Bear hold with leg extension
Your deep core has to work hard to keep your hips and back still while one leg slides back.

2️⃣ Glute bridge with adductor squeeze
I squeeze a ball between my knees, but a pillow works too. Your inner thighs team up with your pelvic floor and deep core, and you get glute work too.

3️⃣ Chest fly deadbug
Moving the weights while your legs move makes your core work to keep your low back down the whole time. The ball makes you have to stabilize more.

4️⃣ Side plank dumbbell reach through
Reach the weight under your body, then rotate back open. This hits your obliques, which help pull everything in at the waist.

Reminder that if your belly domes, bulges, or you have any pelvic pressure, dial it back a notch or tryba regressed version of the movement.

📌 Save this for your next workout and comment “FIT” for 7 days of free workouts and recipes designed for postpartum mamas.

❤️ Steph

10/21/2026

If you’re new here, I’m Steph! Mama of three, 7 months postpartum, pre/postnatal trainer, and rebuilding my glutes in real time 🍑

📌 Comment “FIT” for a free week of workouts and recipes made for postpartum mamas.

Here’s the workout - this one was a killer 🥵

→ Banded lateral walks. These hit your glute med (side of your butt). Stay low and keep tension on the band the whole time.

→ Frog glute bridges. Feet together, knees out. This position takes your hamstrings out of it so your glutes do the majority of the work.

→ Single leg squat to bench. Control the way down, don’t just drop onto the bench.

→ Plié squats with toe lift. Step out - wide stance, and lift up through one heel. These are deceivingly hard. 😅

→ Single leg hinge with glider. Slide your back leg out as you hinge. I like to push my hand into the wall as I slide back up to create even more tension.

Do these 3 rounds and take each set close to failure for the best results.

Save this for your next glute day 📌

❤️ Steph

Hills I will die on as a pre/postnatal trainer who's worked with moms for over a decade 👇1️⃣ Cutting calories too much, ...
10/20/2026

Hills I will die on as a pre/postnatal trainer who's worked with moms for over a decade 👇

1️⃣ Cutting calories too much, too soon will set back your healing AND your weight loss.

2️⃣ I have yet to meet a postpartum mom who wouldn't benefit from core and pelvic floor rehab (myself included 🙋🏻‍♀️).

3️⃣ Mamas would have way more energy if they ate 1g of protein per pound of their goal body weight.

4️⃣ Breastfeeding might help you lose weight or make you hold onto it, but either way you can still lose the baby weight without tanking your supply.

5️⃣ Every mom should get labs drawn at least twice in the first year postpartum, because "normal" and "optimal" are NOT the same thing.

6️⃣ The things we lean on for quick energy, like coffee and sugar, can backfire postpartum, especially on an empty stomach after a rough night.

Which one are you working on first? 🩷

📌 Save this for later.

💬 Comment "FIT" for 7 days of free workouts and quick high protein recipes created for postpartum mamas.

❤️ Steph

Address

Arlington, VA

Website

Alerts

Be the first to know and let us send you an email when Healthy by Stephanie posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Healthy by Stephanie:

Shortcuts

Share

Category