https://www.functionalempoweredfitness.com/blog daily 0.75 2024-10-25 https://www.functionalempoweredfitness.com/blog/the-best-labor-positions monthly 0.5 2024-10-25 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/117b0e7b-a314-449a-a639-6dc494ca0fbf/Labor+Stations+2.jpg Blog - What is the best labor position? - Summary of Stations of Labor Station -3 to -1 - this is the pelvic inlet, where baby is starting to lower into & engage in the pelvis . Station -1 to +1 - this is the midpelvis, where the baby starts to make it’s turn. Station +1 to +3 - this is the pelvic outlet, where baby makes it under the pubic bone and pushing happens. Note that Station 0 equates to the level of the pelvis where the ischial spines are. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/df0efefe-f76f-47fd-a1c1-6f08f3762370/pelvic+inlet.jpg Blog - What is the best labor position? - Pelvic Inlet Before you go into labor and at the start of labor, baby will be positioned at or above the pelvic inlet (or top of the pelvis). The pelvic inlet is widest from side to side. To help the baby engage & open the pelvic inlet, you want to focus on two things: Total body balance and hip external rotation. Both are described below. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/9178ffe1-ff78-44a1-ab57-b567f149f3ce/midpelvis.jpg Blog - What is the best labor position? - Midpelvis The midpelvis (or middle of the pelvis) is widest on the diagonal. This is where baby starts making it’s turn, ideally so that the back of baby’s head is towards the pubic bone in the front. To help the baby move through the midpelvis, use side to side, diagonal, lateral, and swaying movements. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/94cce864-bbe9-405c-b3a8-4c93919c1a1a/Pelvic+Outlet.jpg Blog - What is the best labor position? - Pelvic Outlet The pelvic outlet (or bottom of the pelvis) is widest front to back. When the baby is in the pelvic outlet, you’re at the pushing stage. When you push, you want to use internal rotation to open the pelvic outlet as much as possible (think knees in, ankles out). You also want to leave the sacrum free to move out of the way. Pregnancy is very external rotation biased (hips wide, feet pointed out), so I find it’s really important to work on internal rotation during pregnancy so you have access to it during labor. https://www.functionalempoweredfitness.com/blog/how-to-modify-exercise-during-pregnancy monthly 0.5 2024-10-25 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/6790d1df-4192-4684-bb03-aff51a1cf70b/Screenshot+2024-10-11+150028.jpg Blog - How to Modify Exercise During Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.functionalempoweredfitness.com/blog/signs-you-have-a-tight-pelvic-floor monthly 0.5 2024-10-11 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/60b72990-65b7-4e70-a88a-ae8320d74cc9/Pelvic+Floor.jpg Blog - Signs You Have a Tight Pelvic Floor - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.functionalempoweredfitness.com/blog/mobility-training monthly 0.5 2024-09-27 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/0697827e-a14e-43ef-b9f5-aff54bf9af11/Ellen+Petosa__171.jpg Blog - What is mobility training? - Make it stand out What is it and why is it so important? Mobility means the ability to move freely. That is what mobility training is all about; helping your body move freely. Limited range of motion (ROM) in your joints can result in pain, stiffness, and discomfort with certain movement patterns. It can come from muscle imbalances AND your rib cage/pelvis position and breathing patterns! If you can’t move freely, you might experience things like low back pain, pelvic floor tightness, crunchy knees, pinchy hips, stiff ankles. All of those things that make you grimace when you get up off the floor, out of a chair, or get up in the morning. This is why you should prioritize mobility training in your fitness programming; it’s the type of training that helps you live more comfortably and will keep your body feeling young. https://www.functionalempoweredfitness.com/blog/how-to-help-a-tight-back monthly 0.5 2024-08-18 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/0697827e-a14e-43ef-b9f5-aff54bf9af11/Ellen+Petosa__171.jpg Blog - How to Help Your Tight Back - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/c210ed5a-83cf-401b-9b7a-e833192cd36a/Spinal+movement.png Blog - How to Help Your Tight Back - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.functionalempoweredfitness.com/blog/what-is-diastasis-recti monthly 0.5 2024-08-08 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/f2af0712-0dbf-4793-b324-6de22d608fd3/Ellen+Petosa__51.jpg Blog - What is Diastasis Recti? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/71865a65-d53e-492b-b629-bba3e7220864/Diastasis+2.png Blog - What is Diastasis Recti? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/7c2a4fa2-c044-4b45-843d-a894d48dc32a/Pregnancy+back+compression.png Blog - What is Diastasis Recti? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.functionalempoweredfitness.com/blog/return-to-jumping-and-skipping-postpartum monthly 0.5 2024-06-27 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/d203f7f1-5c61-40b2-8d50-ac87c3d230a6/IMG_0755.jpg Blog - Pelvic Floor Progressions to Return to Skipping & Jumping - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.functionalempoweredfitness.com/blog/which-option-is-best-for-me monthly 0.5 2024-06-22 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/6c8eea41-c877-40c6-9373-409359dc547a/Ellen+Petosa__133.jpg Blog - 1-1 Coaching vs FEF Membership My two main coaching options are the Functional Empowered Fitness (FEF) Membership or 1-1 online coaching. This blog post helps clarify both so you can decide what works best for you. https://www.functionalempoweredfitness.com/blog/top-tips-for-squatting monthly 0.5 2024-06-22 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/1645698714135-6DLQI1QWZ3TQEQFVSTFM/OH+Squat+Lighter.jpg Blog - Top Tips for Squatting Squatting is a foundational movement pattern & shows up all over our daily life, yet I work with many people who aren’t confident in it. Or worse, they have pain and discomfort with squatting. This blog post has a few of my top tips for squatting and a YouTube front squat explainer video. I want you to find confidence in your squats, so take these tips and play around with them. See what feels good with your body. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/37c9ddec-2cf3-4ded-9e58-5a00541d02aa/IMG_5826.jpg Blog - Top Tips for Squatting - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.functionalempoweredfitness.com/blog/top-tips-for-deadlifting monthly 0.5 2024-06-22 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/c22280e5-2270-4d0e-b4d9-dad15bedfda2/IMG_5829.jpg Blog - Top Tips for Deadlifting As a trainer, I have encountered a lot of fear around deadlifting. People are worried if they don’t deadlift with perfect form they are going to destroy their back. So then they choose to avoid the movement pattern all together. It’s sad and scary because deadlifting is a necessary part of life. Have you ever moved a heavy piece of furniture? Picked a heavy kid up off the ground? You get the point. Let’s get comfortable training a deadlift during exercise so we can be prepared when life demands the movement from us. Deadlifting is also incredibly important for lengthening and strengthening the glutes, which make for happy hips and a pelvic floor. Women need to deadlift! I want to help you feel strong and confident in hinging/deadlifting exercises, so this blog post has a few of my top tips and a YouTube traditional deadlift explainer video. https://www.functionalempoweredfitness.com/blog/to-kegel-or-not-to-kegel monthly 0.5 2024-05-16 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/9afe7c0c-3f09-47ff-91bf-78b3198fe658/Pelvic-floor-2.png Blog - To Kegel or not to Kegel? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.functionalempoweredfitness.com/blog/why-train-hip-mobility-during-pregnancy monthly 0.5 2024-06-22 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/d390ec1e-b59b-4402-aa3e-31d368448b4a/Hip+Bones.png Blog - Why Train Hip Mobility During Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.functionalempoweredfitness.com/blog/my-workouts-in-the-first-12-weeks-postpartum monthly 0.5 2024-06-22 https://www.functionalempoweredfitness.com/blog/why-are-breathing-exercises-so-important monthly 0.5 2024-05-13 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/8ed3b937-02ad-49e3-9d17-4334700e22db/image2.jpeg Blog - Why are Breathing Exercises so Important - I could talk about breathing for hours, but I will try to keep it simple. To start, let’s talk about the lungs. They’re located in our rib cage. When we inhale, our diaphragm muscle contracts and moves downwards as the muscles between the ribs contract and move upward, increasing the size of the thoracic cavity. This in turn decreases the pressure in our lungs, so air comes in. The opposite happens on an exhale; the diaphagm relaxes and ascends as the muscles between the ribs relax and the ribcage comes down and in. Air leaves the lungs. That’s why breathing requires our thorax (think rib cage) to be mobile and be able to expand in all directions. The image to the left shows an example breathing exercise to get rib cage mobility in the left lateral ribs. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/90fddf38-3e02-438f-8211-a67b69255a63/Pump+and+Bucket.png Blog - Why are Breathing Exercises so Important - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.functionalempoweredfitness.com/blog/which-training-option-is-right-for-me monthly 0.5 2024-03-07 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/6997adb9-7e2f-4149-9c88-ef1c63a6aa55/Ellen+Petosa__129.jpg Blog - Which Program or Training Type is Right for Me? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/c093c1b4-9c1d-42c0-b839-ead02654f3fe/Training+Package+Chart.png Blog - Which Program or Training Type is Right for Me? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.functionalempoweredfitness.com/blog/my-postpartum-depression-and-anxietyu monthly 0.5 2022-10-14 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/1665769257013-QDLOSPC9ZRCQ1KV9TB2K/IMG_0024+%283%29.JPG Blog - My Postpartum Depression & Anxiety Story - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/1665769588533-5ACUOQR5O39RMJBL0BLW/IMG_5708.jpg Blog - My Postpartum Depression & Anxiety Story - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/1665770038557-0YZ8WZJ9725WHWAMHP48/61507471904__C0D0091A-CBF3-4819-AFE4-ACF9DE73C210.JPG Blog - My Postpartum Depression & Anxiety Story - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/1665770108543-AJ2441XB5ZCGNE5YW152/IMG_8135.jpg Blog - My Postpartum Depression & Anxiety Story - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/1665769222636-KLPONHJ639X29CPJ5NML/IMG_6837.jpg Blog - My Postpartum Depression & Anxiety Story - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/1665315950155-CHRY4NV2FD03EBGPS3K2/Capture.PNG Blog - My Postpartum Depression & Anxiety Story - Make it stand out Infographic from postpartum.net https://www.functionalempoweredfitness.com/blog/first-zero-to-six-weeks-postpartum monthly 0.5 2024-06-22 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/1665314401181-GU4UIEUZHH9IP4O2O68O/IMG_0024+%283%29.JPG Blog - What to do in Weeks 0-6 Postpartum - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/1665315950155-CHRY4NV2FD03EBGPS3K2/Capture.PNG Blog - What to do in Weeks 0-6 Postpartum - Make it stand out Infographic from postpartum.net https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/1665315181312-A3POM8R978O98SA2QMFV/i-rKMmNWm-X2.jpg Blog - What to do in Weeks 0-6 Postpartum - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/1665315373298-BIZY5KNUZMME3RKHM864/61427253429__EFDD5C63-8441-42B2-A54B-F1E6437B958F.jpg Blog - What to do in Weeks 0-6 Postpartum - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.functionalempoweredfitness.com/home daily 1.0 2025-12-28 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/4d4824dc-12b2-440f-9e40-5c7745fa2c03/Ellen+Petosa__152.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511440608-5BVMHVN4WR2I9YQV1WWR/Aro+Ha_0010+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511467879-K5J9BYNACHJVDV3BNSFU/Aro+Ha_0387+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511743693-J3A8OYH6X8C7RXNU5K0J/20140301_Trade+151_0124+1.jpg Home https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/6a3401e2-5b0b-4c3d-82a2-29a9dcdbc118/ellen+petosa+branding+2025_dsc03945.jpg Home https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/c7c2be60-d36d-4a28-95fa-b39467c79486/Ellen+Petosa+Branding+2025_DSC03455.jpg Home https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/71c6bb78-bea9-476a-96ec-b3b8c29c823f/Ellen+Petosa+Branding+2025_DSC03693.jpg Home https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/8c245399-4c67-4618-be90-b2684a88ead4/Ellen+Petosa+Branding+2025_DSC03494.jpg Home - Move Better. Feel Stronger. Live Fully. Empowering you through every stage of motherhood—so you can feel strong, confident, and capable in your body again. Whether you want to move with ease, keep up with your kids, rebuild your core or pelvic floor, prepare for birth, or recover postpartum, you don’t have to figure it out alone. Get the support, guidance, and training your body actually needs. https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/fc3b0a7a-2264-4ea8-ad93-29243e05c7b9/Ellen+Petosa__142.jpg Home - Hi! I’m Ellen - helping moms before, during, and after pregnancy is my passion. I’m a mechanical engineer, mom of 2, Central New Yorker, soccer player, book lover, and certified pregnancy & postpartum coach. I know what it feels like to struggle with pelvic floor dysfunction and diastasis recti. I know how hard it can be to figure out how to exercise during pregnancy & postpartum. I know what it feels like to suffer the loss of a pregnancy. I know what it feels like to be a busy mom trying to juggle work, being a present parent, a loving wife, and fitting meaningful fitness in when I can. I know what it’s like to struggle with postpartum depression and anxiety. I have taken everything I have learned from my own struggles & coursework/certifications and poured it into creating fitness programs designed to support & educate moms. If you’re interested in learning more, connect with me on Instagram @postpartumstrength or e-mail me at ellen@functionalempoweredfitness.com https://www.functionalempoweredfitness.com/contact-me daily 0.75 2025-03-07 https://www.functionalempoweredfitness.com/services daily 0.75 2026-01-18 https://www.functionalempoweredfitness.com/about-me daily 0.75 2025-03-21 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/3faba3cd-d673-4274-b6f1-3eca2d76b0f6/Ellen+Petosa__69.jpg About Me - I’m a personal trainer, engineer, mom, and an advocate for you. I am a personal trainer that specializes in strength training, pre & postnatal fitness, mobility training, and pelvic floor health. But I am also much more than that, so let me give you a little background to help you determine if we’d be a good fit. To start, I love exercise. It’s a GIFT to be able to get up every day and move my body. I've always been an athlete. I played college soccer, and once competitive sports ended, I ran a marathon, and then joined a CrossFit gym. Now, as a busy working mom of 2, I have shifted to at-home strength and mobility training. I am a manufacturing engineer by trade, but what my engineering career has taught me about fitness is that I love to learn how things work. What better thing to study and figure out than the human body? That’s why when I became pregnant the first time, I was appalled by how little I really knew about my body. I decided to dive in, and I just keep going. Continuing education is a huge priority for me. It’s through my coursework in pregnancy and postpartum exercise, mobility training, and biomechanics that I have learned the importance of BREATHING on your fitness. Crazy sounding, I know. Check out this blog post on mobility training or this blog post on the importance of breathing for more information. And now I want to share everything I learned with you. I want to help you move and feel better. So with every client (whether pregnant, postpartum, or neither), I aim to educate you about your body and help you become strong and mobile. One last thing that is near and dear to me.. I am a HUGE advocate for maternal / parental mental health. As someone who struggled with postpartum depression and anxiety after my first baby, I understand how much impact mental health has on fitness. I have resources for you and know how to be a listening ear. I will be your biggest advocate. If you think we’re be a good fit, check out my services tab or feel free to reach out to me at @postpartumstrength on instagram or email me at ellen@functionalempoweredfitness.com. https://www.functionalempoweredfitness.com/sign-up-for-beta daily 0.75 2023-10-13 https://www.functionalempoweredfitness.com/sign-up-for-pelvic-pt-seminar daily 0.75 2023-11-05 https://www.functionalempoweredfitness.com/newsletter daily 0.75 2023-11-03 https://www.functionalempoweredfitness.com/womens-strength-sign-up daily 0.75 2023-12-29 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/1703810272076-61C77YQF28EATKQT8J92/image-asset.jpeg https://www.functionalempoweredfitness.com/fef-membership-waitlist daily 0.75 2024-02-02 https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/3d56b256-ce62-46c2-9b7f-cbbc3db7db42/Ellen+Petosa__154.jpg https://www.functionalempoweredfitness.com/fef-membership daily 0.75 2025-12-31 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1615225337376-36JM1AX4C0NIC32WNXXU/Rectangle+26.jpg FEF Membership https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1615225123989-3AGGEWNOKB8XK6YRH6A9/Rectangle+25.jpg FEF Membership https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1615225350677-B3YBA0I530Q8W9125BX3/Rectangle+27.jpg FEF Membership https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1615225322403-8M32U1NK41JYCCJQCWP7/Rectangle+25.jpg FEF Membership https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/522d4f35-4fe6-4a49-8301-5c6b4b85257f/Ellen+Petosa+Branding+2025_DSC03501.jpg https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/1e3cea9b-77c3-4af3-85e5-9cdc39d2006a/Ellen+Petosa+Branding+2025_DSC03592.jpg https://images.squarespace-cdn.com/content/v1/61b5eebda7d32f768502a21e/fd9df675-b93e-4866-bf38-dbfd4ecd461c/Ellen+Petosa__23.jpg 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