Fitness in BRO for Her

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Latest news · Fitness

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GuideNina Castellan23 Sept 20266 min

Leaking at six weeks isn't the price of motherhood

What your postpartum checkup doesn't cover, how to get a pelvic floor referral in writing, and the tests to pass before you run again.

Make the daily walk hard enough to be training

Fitness on video

Worth an hour of your evening

From channels we rate. Plays on YouTube.

Dr. Stacy Sims Official13 Jul

How to Start Strength Training When You're New to Fitness | A Beginner’s Guide for Women

GuideNina Castellan23 Sept 20265 min

The nap-time workout that doesn't wake the baby

Twenty minutes, no equipment, no jumping, no thudding on the floor above her head — and hard enough that you'll feel it tomorrow.

GuideNina Castellan23 Sept 20265 min

The first six weeks after your doctor says you're cleared

What the clearance appointment doesn't cover, the twelve-minute session that fits between naps, and the signs that mean stop and call.

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Pressure-test my business idea

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GuideNina Castellan23 Sept 20265 min

The hill is your sled and the stroller is the load

Three days a week at the playground, with the brake on and a toddler on the mulch, will do more for you than another skipped gym session.

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6 min read

Getting off the floor is the test that matters at seventy

A twenty-minute home routine for women in their seventies, built around steps, groceries and standing up without a hand.

Poll

Whose advice do you still hear in your head?

GuideNina Castellan23 Sept 20265 min

The workout you don't skip because she's already on the call

Training with a friend over video works, but only if you build it like an appointment and kill the chatting until the cool-down.

GuideNina Castellan23 Sept 20266 min

A corner, a stall mat, and under three hundred dollars

Measure the ceiling before you buy anything, skip the machine that folds, and get a rig that actually makes you strong for less than one month of boutique classes.

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GuideNina Castellan23 Sept 20266 min

Cleared at six weeks isn't the same as ready

What to actually do in the first eight weeks back, in ten-minute pieces, on a mat, with a baby in the room.

Quiz

Does your wardrobe actually fit you?

Five questions, honestly answered, and a plan for the next fortnight.

GuideNina Castellan23 Sept 20266 min

The walk you already do, made hard enough to count

Cadence, hills, and a weighted vest. Four ways to turn forty minutes of walking into real conditioning, and the order to add them in.

GuideNina Castellan23 Sept 20266 min

How much protein you need, and what that looks like on a plate

A cup of oatmeal is about 7 grams. If that's your breakfast before a 6 a.m. lift, this is the fix.

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Rehearse the raise conversation with me

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GuideNina Castellan23 Sept 20265 min

What twenty minutes and two dumbbells can actually build

Three days a week, two workouts, one timer, and the honest reason five-pound dumbbells won't get you anywhere.

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GuideNina Castellan23 Sept 20266 min

Getting your core back after a baby, in the right order

Six weeks postpartum isn't a finish line. It's permission to start, and the order you build in decides how strong you end up.

Poll

What are you reading right now?

GuideNina Castellan23 Sept 20265 min

Zero to your first pull-up, and what it really takes

Bands aren't the answer. Heavy negatives, hard rows, and a bar you walk under twenty times a day are.

GuideNina Castellan23 Sept 20265 min

Two days a week under a barbell, and what it takes

A real starting program, the numbers worth chasing, and the parts nobody warns you about, starting with how much that empty bar actually weighs.

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GuideNina Castellan23 Sept 20266 min

Train now for the hip you don't break at seventy

Two lifting days, a little jumping, and enough protein to make it count. What fitness after forty actually asks of you, and what it doesn't.

Quiz

Is your money actually in order?

Six questions. No email required, no sales pitch at the end.

5 min

Twenty minutes and two dumbbells, three days a week

5 min

Protein for women who actually train

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Build me a revision plan that I will actually stick to

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GuideNina Castellan23 Sept 20265 min

Eight weeks from zero to a 5K you can actually finish

Pick a race, pay the entry fee, and follow a walk-run plan that assumes you've never run a step in your life.

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6 min read

Start with breathing, then earn the plank

Cleared for exercise isn't a rehab plan. What to actually do with your core in the first six months after a baby, in order.

Poll

When did you last have friends over for dinner?

Older articles

Fitness in BRO for Her

Latest news · Fitness

Leaking at six weeks isn't the price of motherhood

A phone propped on a laundry basket beats any fitness app

Fifteen minutes before the house wakes up

Four days a week, one chair, and a floor you can get up from

Make the playground your gym with a stroller and two toddlers

Make the daily walk hard enough to be training

Worth an hour of your evening

The nap-time workout that doesn't wake the baby

The first six weeks after your doctor says you're cleared

The hill is your sled and the stroller is the load

Getting off the floor is the test that matters at seventy

The workout you don't skip because she's already on the call

A corner, a stall mat, and under three hundred dollars

Cleared at six weeks isn't the same as ready

The walk you already do, made hard enough to count

How much protein you need, and what that looks like on a plate

What twenty minutes and two dumbbells can actually build

Getting your core back after a baby, in the right order

Zero to your first pull-up, and what it really takes

Two days a week under a barbell, and what it takes

Train now for the hip you don't break at seventy

Twenty minutes and two dumbbells, three days a week

Protein for women who actually train

Eight weeks from zero to a 5K you can actually finish

Start with breathing, then earn the plank