https://www.cynthiaspenla.com/bloglibrary daily 0.75 2024-05-21 https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/65d45b36-7075-4ea7-a6f5-5ed881f5c22a/IMG_5642.jpg https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/69e3c7dc-e643-4d92-b978-cfb6f322459a/cynthia+website+backgrounds+%2820%29.png https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/7a33faf4-b856-4022-9bc2-acb2309210ce/IMG_3589.jpg https://www.cynthiaspenla.com/bloglibrary/are-you-a-holistically-minded-mama-who-wants-to-shape-up-and-get-lean-before-you-jump-fully-into-a-new-fitness-resolution-or-sign-up-for-another-group-fitness-class-stop-and-read-this monthly 0.5 2024-05-21 https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/587e0a14-0906-4769-9104-2d5b15e0fb8f/IMG_3483.jpg Blog Library - Are You a Holistically-Minded Mama Who Wants to Shape Up and Get Lean? - 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/v1/619864fc267d904e179abb36/200405d1-85e8-4fe6-aef7-7cfeeb156dae/IMG_3487+%282%29.jpg Blog Library - Are You a Holistically-Minded Mama Who Wants to Shape Up and Get Lean? - 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/v1/619864fc267d904e179abb36/0b6bcac3-66ce-4998-8af3-84bf6fc03eb5/photo_2022-06-27+17.20.37.jpeg Blog Library - Are You a Holistically-Minded Mama Who Wants to Shape Up and Get Lean? - 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/v1/619864fc267d904e179abb36/8bd4ab42-05a4-49d5-840f-a7d486c57efe/IMG_3643.jpg Blog Library - Are You a Holistically-Minded Mama Who Wants to Shape Up and Get Lean? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.cynthiaspenla.com/bloglibrary/corrective-exercise monthly 0.5 2024-05-21 https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/14f95b01-8cec-4de7-b3de-078aee74f8ee/cynthiaball.jpg Blog Library - Want a Great Physique Postpartum? Find Out Why Corrective Exercise Is the Best Path Forward https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/44d6412f-0331-4b57-83fa-048198121477/cynthiaextendarm.jpg Blog Library - Want a Great Physique Postpartum? Find Out Why Corrective Exercise Is the Best Path Forward - 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/v1/619864fc267d904e179abb36/e3af86f0-d845-4c2b-a78f-a857b8dba3f5/cynthiaball2.jpg Blog Library - Want a Great Physique Postpartum? Find Out Why Corrective Exercise Is the Best Path Forward - 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/v1/619864fc267d904e179abb36/980d2608-4ec7-4387-84e1-297af171dfae/cynthialocust.jpg Blog Library - Want a Great Physique Postpartum? Find Out Why Corrective Exercise Is the Best Path Forward - 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/v1/619864fc267d904e179abb36/8bd4ab42-05a4-49d5-840f-a7d486c57efe/IMG_3643.jpg Blog Library - Want a Great Physique Postpartum? 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1 Key Thing You Need to Know Before You Start a Postpartum Diastasis Recti Program - 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/v1/619864fc267d904e179abb36/1ac62764-68e1-4fa5-8db1-8d9470ed69c0/cynthiaabs.jpg Blog Library - 1 Key Thing You Need to Know Before You Start a Postpartum Diastasis Recti Program - 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/v1/619864fc267d904e179abb36/059575a9-33e2-4078-a872-adaed69dbc42/cynthiadiastasispic8foam.jpg Blog Library - 1 Key Thing You Need to Know Before You Start a Postpartum Diastasis Recti Program - 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/v1/619864fc267d904e179abb36/0522e466-4557-4a96-8389-7e4d31b3afca/cynthiadiastasispic4supine.jpg Blog Library - 1 Key Thing You Need to Know Before You Start a Postpartum Diastasis Recti Program - 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/v1/619864fc267d904e179abb36/8bd4ab42-05a4-49d5-840f-a7d486c57efe/IMG_3643.jpg Blog Library - 1 Key Thing You Need to Know Before You Start a Postpartum Diastasis Recti Program - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.cynthiaspenla.com/bloglibrary/postpartum-fitness monthly 0.5 2024-05-21 https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/f24bbd1f-24c3-4fd7-8a54-b60fb0eb19fa/cynthiapullups.jpg Blog Library - Snag This Realistic + Holistic Postpartum Fitness Timeline for a First-Time Mom https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/f4a50691-1838-4a4c-9b83-a5443046d880/cynthiaandbaby.jpg Blog Library - Snag This Realistic + Holistic Postpartum Fitness Timeline for a First-Time Mom - 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/v1/619864fc267d904e179abb36/42023356-5261-4ba6-8575-d5d929c77942/cynthiatraining.jpg Blog Library - Snag This Realistic + Holistic Postpartum Fitness Timeline for a First-Time Mom - 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/v1/619864fc267d904e179abb36/44a8513c-5131-4aa5-aa2e-e6c471ede1aa/PG5840466-EFBF1918-F1A2-495B-955D-FCE165A09D94.jpg Blog Library - Snag This Realistic + Holistic Postpartum Fitness Timeline for a First-Time Mom - 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/v1/619864fc267d904e179abb36/b283d4e4-1656-4b59-a3c8-28c84eb85e69/PG5840466-B3432477-A0EA-4909-A4E4-6B25C71AF392.jpg Blog Library - Snag This Realistic + Holistic Postpartum Fitness Timeline for a First-Time Mom - 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/v1/619864fc267d904e179abb36/8038d723-7f3d-4c07-9211-015c6bbca740/cynthiawclient.jpg Blog Library - Snag This Realistic + Holistic Postpartum Fitness Timeline for a First-Time Mom - 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/v1/619864fc267d904e179abb36/188d538f-10ce-4827-9cf2-6ca01d7c5b96/cynthialifting.jpg Blog Library - Snag This Realistic + Holistic Postpartum Fitness Timeline for a First-Time Mom - 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/v1/619864fc267d904e179abb36/8bd4ab42-05a4-49d5-840f-a7d486c57efe/IMG_3643.jpg Blog Library - Snag This Realistic + Holistic Postpartum Fitness Timeline for a First-Time Mom - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.cynthiaspenla.com/bloglibrary/running monthly 0.5 2024-05-21 https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/116ed0e8-fa38-4d73-b181-a2d6779f9129/Image-1.jpg Blog Library - Is Long-Distance Running Really A Good Strategy for Postpartum Weight Loss and Reaching Your Fitness Goals as a New Mom? - 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/v1/619864fc267d904e179abb36/02d9c3fa-c282-4b5f-b704-d34443c97822/Core+inner+unit-Original.PNG Blog Library - Is Long-Distance Running Really A Good Strategy for Postpartum Weight Loss and Reaching Your Fitness Goals as a New Mom? - 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/v1/619864fc267d904e179abb36/1683742900116-OYL31UO8DQB27QKNMYOQ/unsplash-image-3I2vzcmEpLU.jpg Blog Library - Is Long-Distance Running Really A Good Strategy for Postpartum Weight Loss and Reaching Your Fitness Goals as a New Mom? - 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/v1/619864fc267d904e179abb36/8bd4ab42-05a4-49d5-840f-a7d486c57efe/IMG_3643.jpg Blog Library - Is Long-Distance Running Really A Good Strategy for Postpartum Weight Loss and Reaching Your Fitness Goals as a New Mom? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.cynthiaspenla.com/bloglibrary/consistent-and-high-quality-lifting monthly 0.5 2024-05-21 https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/a49b1ede-a83e-46e1-8163-d39b24c7ca13/IMAGE+2023-04-12+19%3A53%3A33.jpg Blog Library - How This Trainer Secures Consistent and High-Quality Lifting and Exercise Time as a Mama  - 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/v1/619864fc267d904e179abb36/8bd4ab42-05a4-49d5-840f-a7d486c57efe/IMG_3643.jpg Blog Library - How This Trainer Secures Consistent and High-Quality Lifting and Exercise Time as a Mama  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.cynthiaspenla.com/bloglibrary/before-you-start-a-postpartum-fitness-plan monthly 0.5 2024-05-21 https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/8fa6811b-1b6c-4585-84ff-51cfac778dc8/IMG_3521.jpg Blog Library - 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Want me to speak at your event, or on your podcast? Just want to consult for guidance on which paths to take as you navigate your motherhood journey? For all questions, fill out the form below and my team and I will be back to you as soon as possible. ~Cynthia https://www.cynthiaspenla.com/home daily 0.75 2023-02-25 https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/3eedc926-1ae5-4d3b-8cc9-af778b7e28e1/arrow+for+cynthia+splena+website Home - 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/v1/619864fc267d904e179abb36/1fef2ead-5bde-4ff9-872a-784df1b68dcf/cynthia+spena+with+daughter+for+training+new+moms Home - If you’ve been scrolling your phone and comparing yourself to other new moms — their photos, their bodies, their stats — and you’ve been wondering why it’s so much harder to see the results that you want, I want you to know... BIRTH, POSTPARTUM, AND NEW MOTHERHOOD IS AN INITIATION INTO A NEW YOU. https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/ad807381-3376-425b-9993-951639f16d94/IMG_6564.JPG Home - Your body has been completely rearranged to nourish a child. You’re not the same. Nothing is the same. And — despite what they all say, there is no going back. If you are feeling like... ✔️ you’re tapped out from the stress of the adjustments of your new mom life ✔️ you don’t have the time (or energy) you used to have ✔️your old routine is nearly impossible ✔️ and you’re just trying to survive, one day at a time I want you to know that you don’t have to walk this path alon Ready to take the next step? You can become a contributor to our cause, or participate yourself. https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/a07ff06c-c9c3-4447-a6f0-49eb5ecd148f/cynthia+splena+smile+for+mom+personall+trainer Home - Hi, I’m Cynthia I’m a mother, a personal trainer, an athlete, and a health coach for women and mothers. I help women approach training, fitness, health, and mothering, from what I often refer to as the feminine flow. Before my daughter was born, I was completely unaware of what was about to happen within me and in my life. https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/4367a882-e6af-4ea9-b29c-b2b3dca3a690/cynthia+website+backgrounds+%281%29.png Home - MOTHERHOOD THREW ME INTO THE UNDERWORLD My daughter’s birth catalyzed a three year quest for truth. I questioned, searched, and examined the dominant cultural narratives surrounding women’s health — and very specifically the health of new mothers. I came face-to-face with the reality that the majority of women are bombarded with false narratives and unrealistic expectations of what early motherhood is and what it requires. Why are we told we can do it all? Why are we told it’s six weeks until “normal”? Why aren’t we told we’re about to walk into the biggest personal transformation of our lives? Like so many others I believed the lies. I expected to “get back to my old self” in six weeks. I thought I’d pick up where I left off — busting out my chin ups, maxing out my deadlifts, and hiking my regular hikes. https://www.cynthiaspenla.com/aboutme daily 0.75 2024-05-03 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg About https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511440608-5BVMHVN4WR2I9YQV1WWR/Aro+Ha_0010+1.jpg About https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511743693-J3A8OYH6X8C7RXNU5K0J/20140301_Trade+151_0124+1.jpg About https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/3d4a022c-0dbe-402f-b57e-1bff23279036/IMG_6046.jpg About - As young women, we are taught that the demands of motherhood either dominate us, or that we dominate them. https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/bc63a734-de38-4782-a8c9-e323c1aeb461/cynthia+and+daughter+for+new+moms About - If you’ve been scrolling your phone and comparing yourself to other new moms — their photos, their bodies, their stats — and you’ve been wondering why it’s so much harder to see the results that you want, I want you to know... BIRTH, POSTPARTUM, AND NEW MOTHERHOOD IS AN INITIATION INTO A NEW YOU. https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/d6b90f78-eab4-47b6-b978-4ec8408037e1/IMG_6476.JPG About - Your body has been completely rearranged to nourish a child. You’re not the same. Nothing is the same. And — despite what they all say, there is no going back. If you are feeling like... ✔️ you’re tapped out from the stress of the adjustments of your new mom life ✔️ you don’t have the time (or energy) you used to have ✔️your old routine is nearly impossible ✔️ and you’re just trying to survive, one day at a time I want you to know that you don’t have to walk this path alon Ready to take the next step? You can become a contributor to our cause, or participate yourself. https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/30214487-96b0-4334-afb0-a0bb5b1b04d0/IMG_3302.JPG About - Your body has been completely rearranged to nourish a child. You’re not the same. Nothing is the same. And — despite what they all say, there is no going back. If you are feeling like... ✔️ you’re tapped out from the stress of the adjustments of your new mom life ✔️ you don’t have the time (or energy) you used to have ✔️your old routine is nearly impossible ✔️ and you’re just trying to survive, one day at a time I want you to know that you don’t have to walk this path alon Ready to take the next step? You can become a contributor to our cause, or participate yourself. https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/cccc3c3e-55e6-4f32-b739-c93f2bf30b4f/cynthia+splena+physical+personal+trainer+for+new+moms https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/13507b66-08ab-41e3-98f7-6a3accdb4c11/cynthia+website+backgrounds+%2810%29.png About - MOTHERHOOD THREW ME INTO THE UNDERWORLD My daughter’s birth catalyzed a three year quest for truth. I questioned, searched, and examined the dominant cultural narratives surrounding women’s health — and very specifically the health of new mothers. I came face-to-face with the reality that the majority of women are bombarded with false narratives and unrealistic expectations of what early motherhood is and what it requires. Why are we told we can do it all? Why are we told it’s six weeks until “normal”? Why aren’t we told we’re about to walk into the biggest personal transformation of our lives? Like so many others I believed the lies. I expected to “get back to my old self” in six weeks. I thought I’d pick up where I left off — busting out my chin ups, maxing out my deadlifts, and hiking my regular hikes. https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/4c1c3132-2911-4649-84cd-5d3958d7015a/43.png About https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/5c62566e-fd4d-4d52-bbfd-d83eda7c99b2/44.png About - 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/v1/619864fc267d904e179abb36/67e7fe2c-7c1c-460b-965c-d54742c939fd/45.png About - 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/v1/619864fc267d904e179abb36/94016151-196b-4072-8c86-d85b6d19b612/Cynthia+spena+posing+for+personal+training https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/69e3c7dc-e643-4d92-b978-cfb6f322459a/cynthia+website+backgrounds+%2820%29.png https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/0305add0-96b8-42c2-b715-65b503da3311/cynthia+website+images+%284%29.png https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/3cd26ec0-ed9c-49b6-9139-e60142ef1300/cynthia+website+backgrounds+%2813%29.png https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/c7779690-3f85-4690-8177-f9a2d31118a3/cynthia+website+images+%289%29.png About - 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/v1/619864fc267d904e179abb36/1638244932400-Z233MDJAHJ8S67HNXL5Y/5.png About - 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/v1/619864fc267d904e179abb36/1638244970977-6IOKLCKM6CN50DYG7MO5/6.png About - 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/v1/619864fc267d904e179abb36/61771bc7-26b7-4760-839d-62b19ebcd9a3/7.jpg About - 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/v1/619864fc267d904e179abb36/88807759-2708-4910-bcf7-921c6bb7ad7c/cynthia+website+images.jpg About - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.cynthiaspenla.com/opt-in daily 0.75 2024-05-02 https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/cf0827a3-fb45-4fc3-814b-1b3bbb32c836/EA905CA4-4203-4D7D-97AE-10E849D8474D.JPG https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/ac01fe58-7459-4cf3-b3d4-de01bb2f819a/sign+logos.png Opt-in https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/94016151-196b-4072-8c86-d85b6d19b612/cynthia+website+images+%283%29.png https://www.cynthiaspenla.com/start-here daily 1.0 2024-05-17 https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/3d17667b-4b66-40e2-97c1-b3e703adb9f2/Untitled+design+%2840%29.png Start Here - Hey Mama, Were you expecting to “bounce back” sooner after the baby? Are you experiencing lingering birth injuries, hormonal issues, or trouble losing weight? Is your body just not functioning the way it did before? Are you beating yourself up for not being in the shape you wish you were in? https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/1fef2ead-5bde-4ff9-872a-784df1b68dcf/cynthia+spena+with+daughter+for+training+new+moms Start Here - If you’ve been scrolling your phone and comparing yourself to other new moms — their photos, their bodies, their stats — and you’ve been wondering why it’s so much harder to see the results that you want, I want you to know... BIRTH, POSTPARTUM, AND NEW MOTHERHOOD IS AN INITIATION INTO A NEW YOU. https://images.squarespace-cdn.com/content/v1/619864fc267d904e179abb36/2f93aac4-6479-491e-8e39-4ccd7ed58e97/Switch+all+SEO+to+Sedona%2C+Flagstaff%2C+Verde+Valley%2C+Phoenix+Scottsdale%2C+Prescott%2C+Cottonwood%2C+Cornville Start Here - Your body has been completely rearranged to nourish a child. 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