Healthy by Stephanie

Healthy by Stephanie Nutritional Therapy Practitioner + Pre/Post Natal Personal Trainer who helps mamas navigate pregnancy, postpartum, and beyond. IG:
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06/06/2026

Mama of 3 and 3.5 months postpartum - and I'm finally starting to see the light again. Here are the hills I will die on to get you there too.

→ Your labs will tell you more at 8 weeks postpartum than any generic 6-week follow up ever will
→ Blood sugar instability is prob why you are exhausted, moody, and holding onto weight - and nobody is checking it
→ You do not need to earn your body back through intense workouts and restrictive diets (+ gentle movement done right will give you more energy and move things faster than you think)
→ It is possible to love your body postpartum - with grace and a program you'll actually want to stick to

Postpartum comes with its challenges but your healing protocol doesn't have to. Be sure you're following along for more pp support 🤎

Your 6-week appointment was never designed to actually optimize your recovery. That's the gap I work in.Most postpartum ...
06/06/2026

Your 6-week appointment was never designed to actually optimize your recovery. That's the gap I work in.

Most postpartum moms leave that visit with no real answers - and no roadmap for what their body actually needs to heal.

Screenshot this so you know exactly where to start:

→ Iron panel
→ CBC w/differential
→ CMP
→ Thyroid panel (with antibodies)
→ Blood sugar markers
→ Cholesterol and cardiovascular markers
→ Vitamin D + Magnesium

These are the labs that tell the full story of what is happening in your body postpartum - and most of them will never be ordered unless you ask.

Save this so you know exactly what to ask for. And if you want to talk through your labs, comment LABS down below ❤️.

Imagine 3 months from now.You're in a completely different place - mentally, emotionally, physically.The anxiety is quie...
06/05/2026

Imagine 3 months from now.
You're in a completely different place - mentally, emotionally, physically.

The anxiety is quieter. The brain fog has lifted. You feel level and like you can actually take on the day ahead of you.

This is what happens when you have a real plan -one that fills in the gaps. Functional labs that show you what's actually going on. Nutrition that supports your mineral status and replenishes what's been lost. Movement that heals instead of breaks you down.

When your body feels supported, things start to shift. Mood improves. Fatigue decreases. And yes - your body starts to change too.

How would that feel? This is the exact transformation I have helped dozens of mamas achieve.

Share this with a postpartum mama who needs this 🤎

06/05/2026

🛒🛍️🍳Organic Costco haul - postpartum must haves from a mama of three and Nutritional Therapy Practitioner.

About a month ago we started shopping at Costco to cut back on grocery costs for our family of 5. I was spending over $500 a week between Whole Foods and other groceries stores 😆.

Howeverrr quality is still a non-negotiable and Costco surprisingly has lots of great options. Here are a few of my favorite finds:

Organic Greek yogurt - I'm particular about dairy and try to always buy organic. Conventional dairy is harder on digestion and this one checks the box.

Organic hard boiled eggs + regular organic eggs - high protein, grab and go.

Organic fermented vegetables - I aim for one to three forkfuls a day. One serving of a quality fermented food has drastically more probiotics than most supplements.

Organic almond milk - I use this daily in my post-workout shake. This brand has no gums or fillers which is rare and matters.

Kerrygold cheese - not organic, but pasture raised and one of the highest quality cheeses you can buy.

Organic peanut butter - I always look for just nuts and salt. This one nails it.

100% grass fed beef patties + seed oil free sweet potato fries - we do family burger night/lunch one to two times a week. Top with Kerrygold and sauerkraut and you have a well rounded meal with almost zero effort.

Vanilla ice cream - I kept hearing about this ice cream so I knew we had to try! Not perfect but sooo much better than a Dairy Queen. The main ingredients are surprisingly simple - milk, cream, eggs!

Follow along for more →

Strength training is one of the most powerful tools for postpartum recovery - and it's one of the most underused in my o...
06/03/2026

Strength training is one of the most powerful tools for postpartum recovery - and it's one of the most underused in my opinion!!

Progressive, intentional, postpartum-specific strength training.

Here's what it actually does for your body:

It rebuilds core stability and pelvic floor function from the inside out. It restores insulin sensitivity - fun fact: our muscle tissue acts like a sponge for glucose.

It builds lean muscle while supporting bone density at a time when estrogen is low. And it supports healthy thyroid function when fatigue has you running on empty.

I've been through this three times myself. As a pre and postnatal trainer who has worked with hundreds of moms, I know what postpartum bodies actually need - and I know how different it feels when you're training with intention.

If you're postpartum and don't know where to start, that's exactly what I help with.

💬 Comment STRENGTH and I'll send you more info on working together.

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