Jemila Medley

It’s okay if you don’t bounce back… But you can still become strong again. You can still feel good again. You can still function again. Bounce back culture will forever be detrimental to your health and will not support your long term core and pelvic floor healing & function… So it’s time to commit to your internal healing and strengthening FIRST & the external will come over time 🫶🏽🫶🏽 #postpartumrecovery #postpartumbodylove #postpartumfitnessjourney

YOU ARE IN YOUR OWN WAY. Yes, you read that right. It’s time to start committing to creating healthier, BALANCED, habits and routines that can withstand the chaotic seasons of life. It’s not just working out 7x/week & eating clean solely that help you find balance and long term healing… Because if you haven’t established a better mindset, & your habits are still poor, then as soon as life shakes you up a bit you will likely fall off and struggle to get back on. It’s normal & it happens. BUT, when you do make that mindset shift and start creating better habits and prioritizing yourself more often, you really do see long term health, wellness, healing, and success…not to mention you feel better 🤍 #dayinmylife #dayinmylifevlog #healthyliving #wellnesstips

Literally every mom stops and their jaw drops anytime l get the chance to start educating on this topic, especially in public places where moms struggle with these issues more then many would think. BUT Moms…you do not have to pee when you jump, cough, climb, chase your kids, run, or sneeze! I can help you fix this, if you’re willing to stop getting in your own way. Get out of your head & start committing and investing into yourself. You deserve to feel confident and have function again!! Resources linked in bio to start healing 🤍 #postpartumexercise #pelvicfloortherapy #momlife

Unfortunately it’s definitely somewhat linked to generational cycles… Being told things like… It’s “normal” You “can’t heal” “Every woman goes through this” Etc, etc, etc… And the truth is, it’s a conditioned mindset that you HAVE TO CHANGE. Because it’s ultimately in your way and is the exact reason why you haven’t healed yet. Take a minute to really think about all the reasons why you haven’t healed your core & pelvic floor… While you may immediately say it comes down to $$, we all know deep down that’s not true for most…. The splurging on unnecessary items at Target, the Starbucks runs, the Amazon orders, all add up. And if planned accordingly, most *could* afford it. So, what’s really holding you back? Your mindset & your old habits. #pelvicfloorhealth #corestrength #postpartumbody #mombod

If you only feel squats in your quads or when you’re thrusting then it’s time to change it up… Instead, try using this technique. Breathing through your squat and powering through your heels to stand up. No tucking and no thrusting! Try it out & tell me how it goes below ⬇️ #pelvicfloorexercises #coreexercises #postpartumfitness #diastasisrecti

Do you always feel your planks in your shoulders or upper body and never actually in your core?? 😅 Do you get uncomfortable in a side plank? Let's shift your positioning, connect to your core properly, and use your TVA breath! Interested in working with me for guidance? Checkout the Postpartum Movement Academy Coaching Program in my bio. #coreexercises #mombody #postpartumexercises #momsofinstagram

So many times I’ve heard…. “It’s too expensive” “Can’t you give it to me for free?” “Why can’t you just let me in the program?” And so on, and here are the facts… You pay for skillset & quality. Not to mention, my time & value. Just like your workout apparel, your choice in water jug, coffee mugs, sneakers, handbags, etc. you either pay more for good QUALITY and it lasts a lifetime. OR you pay less for one item of poor quality & have to continue paying and buying and paying and buying bc the items don’t last… The same holds true with healing your core & pelvic floor. Anyone can do a quick google search to find the top 5 exercises that can help with diastasis recti healing. But that’s also not HOW you heal diastasis long term. And this is why so many moms have worsening of core & pelvic floor issues, don’t see progress in the gap closing, reach a plateau, and ultimately never heal. And let’s be honest, If I gave you all the guidance, my expertise, & help for free, you wouldn’t commit to it and you’d never carry through 🫠 It’s just the psychology behind people. You likely won’t value something, if you don’t invest something into it! It’s facts, with lots of love 🫶🏽 I’m here & ready to help the moms who want to commit to themselves and start seeing progress in less than 4 weeks. Link in bio to join the Postpartum Movement Academy Coaching Program before spots run out. #diastasisrecti #diastasisrectirecovery #pelvicfloorhealth #postpartumbody

A few years ago, I created a program based on lots of evidence and test trials with other moms (myself included) with diastasis recti and pelvic floor related dysfunction. As a professional in this space, I am so happy to say that this program has heliped hundreds a moms with heal their core and become their strongest and most functional self Recti postpartum!! This program is a FULL EXERCISE PROGRAM with guidance from a certified and licensed Pelvic Floor Therapist & Diastasis Recti Specialist! It includes safe exercise resources for DR/core & pelvic floor healing from as early as Day 1 postpartum to 10+ years postpartum. It doesn't matter where you are postpartum. If you haven't healed your core and pelvic floor, this program can help you. My goal was to create something that would help change women’s lives and allow women to heal diastasis recti WITHOUT surgery and it has done exactly that. GET IN NOW 🫶🏽🫶🏽🫶🏽 #diastasisrecti #diastasisrectiexercises #diastasisrectirecovery

I mean listen, if you wanna heal and have function, you can’t just simply go with all that’s “free” The moms who invest… They see healing. They see long term function. They prevent abdominal separation from worsening during future pregnancies They feel stronger The don’t pee when they sneeze/cough/jump They no longer have pain with intercourse They feel confident during exercise “There is no more profitable investment than investing in yourself.” And this is TRUE! It’s your turn to prioritize and invest into yourself. Don’t cheat yourself!! Join the waitlist, spots are limited 🫶🏽🫶🏽🫶🏽 ##diastasisrecti #pelvicfloorissues #postpartumexercise

Let’s take a deep dive into my Pregnancy & Postpartum journeys over the last 3 years… Pregnancy for me was not nearly what I expected when it came to the way I carried my babies. I always thought bc I was so fit, had strong abs, and was on the more petite side, that I would naturally carry with a small belly…that was in fact NOT the case 😅 Both my babies I carried very low & out in front, putting ALOT of pressure on my abdominals. Hence why my Diastasis Recti was pretty severe after my first baby… BUT fast forward to my second pregnancy, I actually had a significantly LESS diastasis recti gap, due to the training and healing I did before getting pregnancy for a second time. Let me repeat that… MY GAP WAS LESS my second pregnancy and postpartum BECAUSE I healed my diastasis recti the first time around…rather then waiting & saying “oh I’ll heal after all my babies” or “it will be severe forever” I took action and began healing before I got pregnant again. This is just one reason why healing is so important. Now I can stand very proudly here and say that Postpartum my 2nd time, I have healed my DR again, feel like my strongest self, and have more function than I ever imagined! So let this be encouragement for you…that you too, can heal 🫶🏽 #diastasisrectiexercises #postpartumfitness #pelvicfloorexercises #corestrength

There’s so much to unpack here…but it’s time we shift our mindset from JUST having a strong core & pelvic floor, to having strength AND function… There is a difference, that oftentimes gets missed when thinking about the core and the pelvic floor. STRENGTH is great, necessary, and definitely a priority…but having strength without function to do something with that strength, is not nearly as valuable. Not to mention, you can also have too much strength…increased tone & tension in the pelvic floor and abdominals, which can cause issues and prevent healing. When we create FUNCTION, we create coordination, appropriate strength, & connection…so that way when you perform different exercises, daily tasks, & moments, you don’t end up having discomfort, pain, and ultimately being unable to do things you need/want to do. Let’s start establishing FUNCTION to then become your best, strongest self for your future! Checkout the programs in my bio to get started! #pelvicfloorexercises #corestrength #postpartumfitness

Here are some of my favorite tips for healing in the early postpartum phase. So many moms rush this phase, but forget that healing STARTS here and if you maximize your time in these first few weeks, you can greatly benefit long term… I’m talking preventing issues like incontinence, pain with intercourse, diastasis recti worsening/not healing, back pain, prolapse… If you started prioritizing your healing from Day 1, you’d likely have much better outcomes & see progress sooner! Ready to get started? Checkout the Postpartum Movement Academy, which offers guidance that can begin from Day 1 Postpartum through later postpartum. Link in bio. #diastasisrectirecovery #postpartumexercise #coreexercise

It's a cycle that can end! Peeing when you sneeze/cough isn't normal. Pain with intercourse isn't normal. All of it can be improved and even healed whenyou take the right steps. Watch the free training to get started ✨ #momsofinstagram #postpartumjourney #momsupport #pelvicfloortherapy

The 2022 recap I've been looking forward to since day 1 postpartum! Healing my diastasis recti postpartum (for the 2nd time) was not easy, but did I do it? SURE DID! As a specialist in this field, its still even challenging for me to devote the time...BUT with the strategies and techniques I offer in the Postpartum Movement Academy, it is possible. My day1 postpartum self would be very proud 🥹 Get started today!!! Resources in my link in bio 😘 #diastisisrecti #postpartumbody #coreexercise #momsofinstagram

Have you ever done Glute Kickbacks thinking you were going to strengthen your glutes but ended up having back pain & probably some pelvic floor issues like urinary leaking & pain w/ intercourse? THIS is likely one reason why, amongst other poor habits... Glute kickbacks SHOULD strengthen and grow your glutes, while also healing your core & connect you to your pelvic floor! But if you're doing them incorrectly, then you compromise healing and function. Instead, you need to learn how to properly ENGAGE your core and connect to your pelvic floor, then allow your core to help you in the exercise so you can actually reap the benefits! Start learning techniques to heal and connect to your core in the Core Guide! Link in bio. #glutekickbacks #glutewworkout #strongglutes #postpartumjourney #corestrength