top of page

Natalie Kay Health

Natalie Kay Health

Home
My Story
Client Stories
Blog

natalie@nataliekayhealth.com

Longmont, CO & Virtual

Schedule your service

Check out our availability and book the date and time that works for you

Filter by:

Your lateral abs do more than shape your waistline. They help keep your pelvis level side to side with every step you take. When this muscle group is under-conditioned, the pelvis tends to hike or tilt unevenly, and that uneven pull can add stress on the SI joint.

Modified Side Plank and Kneeling Side Bend work together to condition the lateral abs and give your pelvis the support it needs to stay balanced, instead of relying on one side to compensate for the other.

#prenatalpilates #lateralabs #embodiedstrength

Your lateral abs do more than shape your waistline. They help keep your pelvis level side to side with every step you take. When this muscle group is under-conditioned, the pelvis tends to hike or tilt unevenly, and that uneven pull can add stress on the SI joint.

Modified Side Plank and Kneeling Side Bend work together to condition the lateral abs and give your pelvis the support it needs to stay balanced, instead of relying on one side to compensate for the other.

#prenatalpilates #lateralabs #embodiedstrength

It’s time for some cozy fall prenatal mat Pilates! We have two six week sessions going this fall, starting September 17th and November 5th.

All pregnant bodies are welcome and no experience is required. Please don’t hesitate to reach out with questions.

#prenatalPilates #Pilates #longmont

It’s time for some cozy fall prenatal mat Pilates! We have two six week sessions going this fall, starting September 17th and November 5th.

All pregnant bodies are welcome and no experience is required. Please don’t hesitate to reach out with questions.

#prenatalPilates #Pilates #longmont

There’s a myth that pregnant clients should avoid inner thigh work entirely. Not true — you just don’t want to overdo it. Do we want to over strengthen the adductors and tighten the pelvic floor? No, but we also don’t want the adductor muscles to atrophy.

Avoiding movements that strengthen the adductors during pregnancy is an outdated blanket approach to teaching pregnant bodies.

So don’t be afraid to add this inner thigh lift variation to your practice! Try circles and pulses too.

Balance, not avoidance.

#prenatalpilates #adductors #pilates

There’s a myth that pregnant clients should avoid inner thigh work entirely. Not true — you just don’t want to overdo it. Do we want to over strengthen the adductors and tighten the pelvic floor? No, but we also don’t want the adductor muscles to atrophy.

Avoiding movements that strengthen the adductors during pregnancy is an outdated blanket approach to teaching pregnant bodies.

So don’t be afraid to add this inner thigh lift variation to your practice! Try circles and pulses too.

Balance, not avoidance.

#prenatalpilates #adductors #pilates

Bird Dog looks simple, but it’s doing serious work, training your core and back to stabilize your pelvis.

That coordination becomes even more important as pregnancy hormones loosen your joints.

Simple move, big payoff. Save this one for your next movement session. 💪
#prenatalpilates #pelvicstability #embodiedstrength

Bird Dog looks simple, but it’s doing serious work, training your core and back to stabilize your pelvis.

That coordination becomes even more important as pregnancy hormones loosen your joints.

Simple move, big payoff. Save this one for your next movement session. 💪
#prenatalpilates #pelvicstability #embodiedstrength

Goodbye July and (late) Hello August! We started and finished our second session of prenatal mat Pilates at the Longmont Rec Center. I’ve now had the pleasure of offering this 6 week class to 18 women and registration is now open for our fall and winter classes!

Cicero and I went down centerline a few more times and it’s amazing to me how the more I work on finding strength and balance in my own body, the easier it becomes to find the same with Cicero.

We camped and I remembered the grounding arc of the earth against my body in a sleeping bag. Our family traveled to NYC for my brother’s wedding. Many meals have been shared and I’m looking forward to cozy stews and starting to turn inwards with fall.

My studio reformer by @balanced_body arrived and I’ve been enjoying practicing at home now and also started working 1:1 with @sterling_ballet.

Goodbye July and (late) Hello August! We started and finished our second session of prenatal mat Pilates at the Longmont Rec Center. I’ve now had the pleasure of offering this 6 week class to 18 women and registration is now open for our fall and winter classes!

Cicero and I went down centerline a few more times and it’s amazing to me how the more I work on finding strength and balance in my own body, the easier it becomes to find the same with Cicero.

We camped and I remembered the grounding arc of the earth against my body in a sleeping bag. Our family traveled to NYC for my brother’s wedding. Many meals have been shared and I’m looking forward to cozy stews and starting to turn inwards with fall.

My studio reformer by @balanced_body arrived and I’ve been enjoying practicing at home now and also started working 1:1 with @sterling_ballet.

Freedom. Gratitude. Life changing.

#pregnancypilates #postpartumpilates #careerchange

Freedom. Gratitude. Life changing.

#pregnancypilates #postpartumpilates #careerchange

Goodbye June! This month we wrapped up our first six week prenatal mat Pilates class at the Longmont Recreation Center, started cooking dinner leisurely around 4:30, saw the results of our Pilates practice in our dressage practice, camped in RMNP, built fairy houses and found small yet impactful moments of time to move and breathe.

In July, I’m looking forward to working with more of my students 1:1, traveling to NYC for my brother’s wedding, pool days with the kids and another local horse show.

Goodbye June! This month we wrapped up our first six week prenatal mat Pilates class at the Longmont Recreation Center, started cooking dinner leisurely around 4:30, saw the results of our Pilates practice in our dressage practice, camped in RMNP, built fairy houses and found small yet impactful moments of time to move and breathe.

In July, I’m looking forward to working with more of my students 1:1, traveling to NYC for my brother’s wedding, pool days with the kids and another local horse show.

I tuned out the noise that an empowered birth looked a certain way, and wrote my own birth story.

Do you feel like your birth has to go a certain way to be “empowered” or “natural”? I did until I tuned it out and decided to be like a river and go where pregnancy and birth took me.

I prepared the way I wanted to prepare, mentally, physically and spiritually. And then I let it go.

Working with prenatal clients I provide them with evidence backed tools and information so that they can feel strong, supported and uplifted, not perfect, scripted or correct. #prenatalpilates #pregnancyjourney #birthprep

I tuned out the noise that an empowered birth looked a certain way, and wrote my own birth story.

Do you feel like your birth has to go a certain way to be “empowered” or “natural”? I did until I tuned it out and decided to be like a river and go where pregnancy and birth took me.

I prepared the way I wanted to prepare, mentally, physically and spiritually. And then I let it go.

Working with prenatal clients I provide them with evidence backed tools and information so that they can feel strong, supported and uplifted, not perfect, scripted or correct. #prenatalpilates #pregnancyjourney #birthprep

Hello June 🍉🩵

1- pulling up to the community pool
2- birthday flowers
3- Cicero and I went down centerline for the first show of the season
4- eggs from friends
5- creating as much magic in my yard as I can for my family.

Hello June 🍉🩵

1- pulling up to the community pool
2- birthday flowers
3- Cicero and I went down centerline for the first show of the season
4- eggs from friends
5- creating as much magic in my yard as I can for my family.

Our next 6 week summer session of prenatal mat Pilates is open for registration - visit longmontcolorado.gov/fitness to join!

This weekly class has been so much fun. I am always in awe of the mamas who show up ready to breathe, move and strengthen.

If you or someone you know would benefit from prenatal Pilates, please feel free to reach out. Spots are already filling up! 🤩

Our next 6 week summer session of prenatal mat Pilates is open for registration - visit longmontcolorado.gov/fitness to join!

This weekly class has been so much fun. I am always in awe of the mamas who show up ready to breathe, move and strengthen.

If you or someone you know would benefit from prenatal Pilates, please feel free to reach out. Spots are already filling up! 🤩

Goodbye May 🪻
This month we went to my favorite farming hippie town in Colorado, launched prenatal mat Pilates at the Longmont Recreation Center, cooked colorful summer dinners and celebrated with my love. Looking forward to more adventures, Pilates and time in nature this summer 🙏🏻☀️
#longmontPilates #BoulderPilates #prenatalPilates

Goodbye May 🪻
This month we went to my favorite farming hippie town in Colorado, launched prenatal mat Pilates at the Longmont Recreation Center, cooked colorful summer dinners and celebrated with my love. Looking forward to more adventures, Pilates and time in nature this summer 🙏🏻☀️
#longmontPilates #BoulderPilates #prenatalPilates

Blooming Lotus - My Favorite Pre/Post Natal Upper Body Movement

As your baby grows, your organs and ribs shift up.

Postpartum, whether you’re nursing, babywearing or just carrying your baby, it’s easy for your upper body to hunch forward.

Keeping the shoulder girdle resilient and the lats — the muscles that run from your back down to your pelvis — engaged helps support your breathing mechanics and creates a whole-body stability that allows your pelvic floor to function at its best.

Open shoulders, a mobile ribcage and strong lats work together to help you feel tall, supported and strong — in pregnancy and postpartum. 💕

Blooming Lotus - My Favorite Pre/Post Natal Upper Body Movement

As your baby grows, your organs and ribs shift up.

Postpartum, whether you’re nursing, babywearing or just carrying your baby, it’s easy for your upper body to hunch forward.

Keeping the shoulder girdle resilient and the lats — the muscles that run from your back down to your pelvis — engaged helps support your breathing mechanics and creates a whole-body stability that allows your pelvic floor to function at its best.

Open shoulders, a mobile ribcage and strong lats work together to help you feel tall, supported and strong — in pregnancy and postpartum. 💕

Goodbye April, Hello May🌦️🌸🐣
Some highlights!
1. Won’t catch me in the sunshine without a ☀️ hat
2. Furthering my education @goldenptpilates @balanced_body
3. Lots of good times with Cicero. Every moment I spend with him is a privilege
4. Date night @frascafoodwine feels extra special
5. Kicking off summer salsas. Looking forward to incorporating fruit all season long.

Goodbye April, Hello May🌦️🌸🐣
Some highlights!
1. Won’t catch me in the sunshine without a ☀️ hat
2. Furthering my education @goldenptpilates @balanced_body
3. Lots of good times with Cicero. Every moment I spend with him is a privilege
4. Date night @frascafoodwine feels extra special
5. Kicking off summer salsas. Looking forward to incorporating fruit all season long.

You can start these as early as you like but definitely add them in by the beginning of your third trimester! They are helpful in reducing tearing during birth and preventing prenatal and postpartum incontinence.

Try 10 slow reps on each side and taking 10 deep breaths during the squat, feeling your pelvic floor relax and drop down as you run inhale. #prenatalpilates #pregnancypilates #pilates

You can start these as early as you like but definitely add them in by the beginning of your third trimester! They are helpful in reducing tearing during birth and preventing prenatal and postpartum incontinence.

Try 10 slow reps on each side and taking 10 deep breaths during the squat, feeling your pelvic floor relax and drop down as you run inhale. #prenatalpilates #pregnancypilates #pilates

I’m very happy to share my first community Pilates class is launching next month! Prenatal mat Pilates at the Longmont Recreation Center @longmontcolorado Registration is now open.

This class is for mamas at any point in pregnancy and no experience is required. I can’t wait to share the practices that made a huge difference in my second pregnancy. DM me with any questions 🙏🏻💕

I’m very happy to share my first community Pilates class is launching next month! Prenatal mat Pilates at the Longmont Recreation Center @longmontcolorado Registration is now open.

This class is for mamas at any point in pregnancy and no experience is required. I can’t wait to share the practices that made a huge difference in my second pregnancy. DM me with any questions 🙏🏻💕

Slow. Steady. Kind.

#postpartumpilates #postpartumsupport #pilates

Slow. Steady. Kind.

#postpartumpilates #postpartumsupport #pilates

Santa Fe Feb 2026 🌞🌶️

Santa Fe Feb 2026 🌞🌶️

Hello 2026 🌞 we’re off to a great start. I have a feeling it’s going to be a wonderful year full of creativity, learning and launching.

Hello 2026 🌞 we’re off to a great start. I have a feeling it’s going to be a wonderful year full of creativity, learning and launching.

At nine months postpartum I’ve reached all of my postpartum fitness goals. My pelvic floor is in good shape. I don’t have any leaking when I laugh or cough or do any activities. My core is strong enough now so my dressage riding is progressing well. I lift weights twice a week and feel strong! I’ve addressed crookedness that I had in my body while I was pregnant and in the early days of postpartum and I have the energy I need to take care of my small children and have fun with them.

Yet recently I found myself comparing my body to other women’s postpartum bodies. Subconsciously I’ve been thinking I need to push myself now to lose the remaining softness I see on my belly and hips. Then I noticed a dip in my milk supply and while there are many reasons a woman’s milk supply can dip around this time, breast-feeding requires a lot of nourishment and self love and now is not the time for me to cut carbs or pursue cut abs. It’s still time for me to nourish myself, accept myself wholly and give my body the patience it deserves. My plan is to breast-feed for 18 months and I think it’s reasonable to wait another 6 to 12 months after that to reach any aesthetic goals I may have for my body.

The concept of body patience is something I explored in my perinatal Pilates specialist training and I actually wrote a blog post about it for my teacher. I’m going to link that in my bio for you. I’m wishing you all great patience and love for yourself wherever you are in your pre-and postnatal journeys.

#postpartumjourney #postpartumhealing #bodypatience

At nine months postpartum I’ve reached all of my postpartum fitness goals. My pelvic floor is in good shape. I don’t have any leaking when I laugh or cough or do any activities. My core is strong enough now so my dressage riding is progressing well. I lift weights twice a week and feel strong! I’ve addressed crookedness that I had in my body while I was pregnant and in the early days of postpartum and I have the energy I need to take care of my small children and have fun with them.

Yet recently I found myself comparing my body to other women’s postpartum bodies. Subconsciously I’ve been thinking I need to push myself now to lose the remaining softness I see on my belly and hips. Then I noticed a dip in my milk supply and while there are many reasons a woman’s milk supply can dip around this time, breast-feeding requires a lot of nourishment and self love and now is not the time for me to cut carbs or pursue cut abs. It’s still time for me to nourish myself, accept myself wholly and give my body the patience it deserves. My plan is to breast-feed for 18 months and I think it’s reasonable to wait another 6 to 12 months after that to reach any aesthetic goals I may have for my body.

The concept of body patience is something I explored in my perinatal Pilates specialist training and I actually wrote a blog post about it for my teacher. I’m going to link that in my bio for you. I’m wishing you all great patience and love for yourself wherever you are in your pre-and postnatal journeys.

#postpartumjourney #postpartumhealing #bodypatience

Leaning in to embracing visions and creativity unfolding slowly and intentionally. Trusting that what I share with the world will arrive at exactly the right time when I allow myself to rest and cherish the beauty in front of me along the way.

#divinefeminineenergy🌸⭐️💫 #vibrantlife #consciouscreator

Leaning in to embracing visions and creativity unfolding slowly and intentionally. Trusting that what I share with the world will arrive at exactly the right time when I allow myself to rest and cherish the beauty in front of me along the way.

#divinefeminineenergy🌸⭐️💫 #vibrantlife #consciouscreator

My neck and upper back were howling this morning.

Plane rides and middle of the night breast feeding and lots of family in my childhood home is heart warming and chaotic.

So I asked for 10 minutes alone to move my body and guess what? I feel loads better.

Thanks babe!

#postpartumpilates #postpartumbody #womenshealth #holidayhack

My neck and upper back were howling this morning.

Plane rides and middle of the night breast feeding and lots of family in my childhood home is heart warming and chaotic.

So I asked for 10 minutes alone to move my body and guess what? I feel loads better.

Thanks babe!

#postpartumpilates #postpartumbody #womenshealth #holidayhack

Pregnancy shifts your ribs up and out to make room for your growing baby.

They’re not “spreading apart”—they’re changing position. Here’s why it matters ↓

Rib flare can pull on your abdominal wall, worsen diastasis recti, and leave you feeling less strong postpartum.

To help prevent and heal rib flare, start with 360 breathing to open up the back of your body, release upper back tension and prevent dumping into the lower back.

Place your hands on your ribs or back. Inhale and send your breath out, back, and wide. You should feel your hands expand with each inhale.

This is how you re-train the muscles between your ribs, your core, and your back stabilizing muscles.

I teach pre & postnatal women how to use 360 breathing and simple daily movement patterns to prevent and heal rib flare—so you can feel strong, stable, and comfortable in your body.

Send me a DM if you’re interested in working together 1:1 💕

Pregnancy shifts your ribs up and out to make room for your growing baby.

They’re not “spreading apart”—they’re changing position. Here’s why it matters ↓

Rib flare can pull on your abdominal wall, worsen diastasis recti, and leave you feeling less strong postpartum.

To help prevent and heal rib flare, start with 360 breathing to open up the back of your body, release upper back tension and prevent dumping into the lower back.

Place your hands on your ribs or back. Inhale and send your breath out, back, and wide. You should feel your hands expand with each inhale.

This is how you re-train the muscles between your ribs, your core, and your back stabilizing muscles.

I teach pre & postnatal women how to use 360 breathing and simple daily movement patterns to prevent and heal rib flare—so you can feel strong, stable, and comfortable in your body.

Send me a DM if you’re interested in working together 1:1 💕

Hug the Baby / Free the Baby

Why Hug the Baby? This concept encourages a non-constrictive, gentler support of the core (than belly to spine), allowing for mobility and a lengthened, functional posture. It also trains the fascial web for resilience, which has the potential to prevent or heal pressure-related issues like diastasis recti (widening and thinning of the linea alba) and pelvic organ prolapse. It also brings the baby in and up towards mom’s heart!

Why Free the Baby? This concept lets the abdominals relax, allowing the weight of the uterus to release without restriction. This technique helps keep the myofascial core flexible, resilient and strong.

Overall, Hug the baby/Free the baby encourages practical, uplifting posture, provides a whole-body support for the heavy, expanding uterus and allows for more freedom of movement in everyday activities.

#prenatalpilates #pregnancypilates #postpartumpilates #perinatalfitness

Hug the Baby / Free the Baby

Why Hug the Baby? This concept encourages a non-constrictive, gentler support of the core (than belly to spine), allowing for mobility and a lengthened, functional posture. It also trains the fascial web for resilience, which has the potential to prevent or heal pressure-related issues like diastasis recti (widening and thinning of the linea alba) and pelvic organ prolapse. It also brings the baby in and up towards mom’s heart!

Why Free the Baby? This concept lets the abdominals relax, allowing the weight of the uterus to release without restriction. This technique helps keep the myofascial core flexible, resilient and strong.

Overall, Hug the baby/Free the baby encourages practical, uplifting posture, provides a whole-body support for the heavy, expanding uterus and allows for more freedom of movement in everyday activities.

#prenatalpilates #pregnancypilates #postpartumpilates #perinatalfitness

And body patience pays off! It’s common while you’re postpartum and after you’ve found some routine and you’ve lost some or maybe most of your pregnancy weight, to feel some urgency or pressure to have your body look a certain way. Around this time it’s easy to forget about the body patience you deserve after having grown and birthed a human.

So I’d like to remind you that this time is just as crucial as any of the earlier days or months since you’ve had your baby to be gentle and gracious with yourself. It’s better for you to think long-term and practice gentle consistency rather than pushing yourself to meet external expectations.

If you need some stats to be convinced about body patience, here’s just a couple:

Lingering Hormones - Hormones that relax your ligaments during pregnancy (relaxin) can stay in the body from 6 months to 1 year after pregnancy and FOUR months after you’ve stopped breastfeeding, whichever comes first.

Fascial web & whole body healing - Our muscles and organs are enveloped by connective tissue called fascia. Fascia is intertwined with every muscle fiber, organ and everything in between. It takes fascia 6 months to two years to go through a complete regeneration, healing old tissue and replacing it with new, vibrant tissue. So even if you’re able to squeeze back into our jeans, your deeper parts like your pelvic floor, diaphragm, transverse abdominals and surrounding fascia and organs may still have a year to go until they’re ready to take on full-force pre-pregnancy activities.

You can reach your goals, just give yourself time. Think long-term and appreciate the consistency you show for your own health and wellbeing.

#postpartumrecovery #postpartumhealing #postpartumpilates

And body patience pays off! It’s common while you’re postpartum and after you’ve found some routine and you’ve lost some or maybe most of your pregnancy weight, to feel some urgency or pressure to have your body look a certain way. Around this time it’s easy to forget about the body patience you deserve after having grown and birthed a human.

So I’d like to remind you that this time is just as crucial as any of the earlier days or months since you’ve had your baby to be gentle and gracious with yourself. It’s better for you to think long-term and practice gentle consistency rather than pushing yourself to meet external expectations.

If you need some stats to be convinced about body patience, here’s just a couple:

Lingering Hormones - Hormones that relax your ligaments during pregnancy (relaxin) can stay in the body from 6 months to 1 year after pregnancy and FOUR months after you’ve stopped breastfeeding, whichever comes first.

Fascial web & whole body healing - Our muscles and organs are enveloped by connective tissue called fascia. Fascia is intertwined with every muscle fiber, organ and everything in between. It takes fascia 6 months to two years to go through a complete regeneration, healing old tissue and replacing it with new, vibrant tissue. So even if you’re able to squeeze back into our jeans, your deeper parts like your pelvic floor, diaphragm, transverse abdominals and surrounding fascia and organs may still have a year to go until they’re ready to take on full-force pre-pregnancy activities.

You can reach your goals, just give yourself time. Think long-term and appreciate the consistency you show for your own health and wellbeing.

#postpartumrecovery #postpartumhealing #postpartumpilates

My go to movements for breastfeeding relief!

I’m now 8 months postpartum and still breastfeeding bb girl around the clock. Five minutes or less of movements like these help me reset.

In my training with @pregnancy.pilates.impact I learned why prenatal/postpartum mamas get tight in the shoulders (upper trapezius tends to be overused).

The trapezius are part of the Superficial Arm Line, which includes the back of the arm to the fingers, and the shoulders. That’s why we often say our shoulders are tight but in reality our entire Superficial Back Arm Line is tight!

Working with me 1:1, we’ll learn how to avoid overusing the upper trapezius and also how to find relief. DM me if you’d like to work together 1:1, either in person or virtually 🌎

#prenatalpilates #pregnancypilates #postpartumpilates #breastfeeding

My go to movements for breastfeeding relief!

I’m now 8 months postpartum and still breastfeeding bb girl around the clock. Five minutes or less of movements like these help me reset.

In my training with @pregnancy.pilates.impact I learned why prenatal/postpartum mamas get tight in the shoulders (upper trapezius tends to be overused).

The trapezius are part of the Superficial Arm Line, which includes the back of the arm to the fingers, and the shoulders. That’s why we often say our shoulders are tight but in reality our entire Superficial Back Arm Line is tight!

Working with me 1:1, we’ll learn how to avoid overusing the upper trapezius and also how to find relief. DM me if you’d like to work together 1:1, either in person or virtually 🌎

#prenatalpilates #pregnancypilates #postpartumpilates #breastfeeding

It’s okay if your prenatal and postpartum movement routines look very similar to one another.

That’s because there’s a lot of similar needs between a pregnant and postpartum body. For example, it’s going to feel great to stretch the trapezius and it’s going to be helpful to engage the deep core at both times.

What matters most is that you make the small, intentional adjustments (ones a perinatal specialist can show you!) that support your body for birth and healing postpartum.

If you or someone you know would benefit from the support of a perinatal pilates specialist, please feel free to reach out! #Pilates #prenatalpilates #postpartumpilates

It’s okay if your prenatal and postpartum movement routines look very similar to one another.

That’s because there’s a lot of similar needs between a pregnant and postpartum body. For example, it’s going to feel great to stretch the trapezius and it’s going to be helpful to engage the deep core at both times.

What matters most is that you make the small, intentional adjustments (ones a perinatal specialist can show you!) that support your body for birth and healing postpartum.

If you or someone you know would benefit from the support of a perinatal pilates specialist, please feel free to reach out! #Pilates #prenatalpilates #postpartumpilates

Hello September 🌞🐴🍅🥐 (summer’s not over)
1.) As fall approaches, I’m reflecting on what I’ve been nurturing since spring, and am grateful to recognize my efforts in harvest. All the breath work and effort to strengthen my core and pelvic floor is paying off as I feel I can practice movement that requires more trunk stability and wider range of motion, without worrying too much about the pressure I’m putting on my pf or diastasis recti that was created during my 2nd pregnancy. PS- it is quite nearly impossible to completely avoided diastasis recti ( Diastasis recti is a separation of the left and right sides of the rectus abdominis muscle along the linea alba (the connective tissue seam down the midline of the abdomen) during pregnancy
2&3- Summer saves some of the best blooms for the ending
4&5- Still prioritizing protein at every meal! I notice as soon as this practice slips I’m gravitating towards more empty calories
6- trying my best to drink matcha instead of espresso in the afternoons! I sleep so much better when I’ve had 2 vs 4 shots of espresso during the day
7&8- I’ve decided September is my favorite riding month. The horses are relaxed from turnout and sunshine while I can enjoy slightly cooler temperatures
9- Classical Pilates at @offmainpilates has been a lovely addition to my weekly movement . I tried the chair for my first time and can’t wait to keep learning!
10- tomatoe container still providing
11- weenie walks 🐶with Song Saa and bb girl

Hello September 🌞🐴🍅🥐 (summer’s not over)
1.) As fall approaches, I’m reflecting on what I’ve been nurturing since spring, and am grateful to recognize my efforts in harvest. All the breath work and effort to strengthen my core and pelvic floor is paying off as I feel I can practice movement that requires more trunk stability and wider range of motion, without worrying too much about the pressure I’m putting on my pf or diastasis recti that was created during my 2nd pregnancy. PS- it is quite nearly impossible to completely avoided diastasis recti ( Diastasis recti is a separation of the left and right sides of the rectus abdominis muscle along the linea alba (the connective tissue seam down the midline of the abdomen) during pregnancy
2&3- Summer saves some of the best blooms for the ending
4&5- Still prioritizing protein at every meal! I notice as soon as this practice slips I’m gravitating towards more empty calories
6- trying my best to drink matcha instead of espresso in the afternoons! I sleep so much better when I’ve had 2 vs 4 shots of espresso during the day
7&8- I’ve decided September is my favorite riding month. The horses are relaxed from turnout and sunshine while I can enjoy slightly cooler temperatures
9- Classical Pilates at @offmainpilates has been a lovely addition to my weekly movement . I tried the chair for my first time and can’t wait to keep learning!
10- tomatoe container still providing
11- weenie walks 🐶with Song Saa and bb girl

Goodbye August
1- going places with my girl 🥰
2- home mat practice always makes me feel grounded🧘🏼‍♀️ and takes away back pain. Happy that I can push myself now for movement that requires more core connection.
3- I found this 🐘 elephant ear in my Boulder apartment building parking lot four years ago and it’s thriving outside this summer, so much so it had a baby!
4- who knew a zucchini cake could be so tasty
5- Korean beef bowls but honestly I’m ready for soup szn! Time to trade soup recipes
6- lemon balm salve made at home, somehow September is the worst month for mozzies
7- became attached to oat milk shaken espressos ☕️
8- hikes with Song Saa like old times
9- guac girls 🥑

Goodbye August
1- going places with my girl 🥰
2- home mat practice always makes me feel grounded🧘🏼‍♀️ and takes away back pain. Happy that I can push myself now for movement that requires more core connection.
3- I found this 🐘 elephant ear in my Boulder apartment building parking lot four years ago and it’s thriving outside this summer, so much so it had a baby!
4- who knew a zucchini cake could be so tasty
5- Korean beef bowls but honestly I’m ready for soup szn! Time to trade soup recipes
6- lemon balm salve made at home, somehow September is the worst month for mozzies
7- became attached to oat milk shaken espressos ☕️
8- hikes with Song Saa like old times
9- guac girls 🥑

Hello August ☀️🍑🍅🦐
1. My first horse show in 20 years! And my horse’s 2nd show ever. We did the Intro A&B classes and I’m very proud of how well Cicero handled the new environment.
2. I went to a Rocket yoga class @yogapodboulderlongmont . I hadn’t been to one in 12 years! Since I lived in DC. I surprised myself when I kicked up into a forearm stand, something I hadn’t tried since before I became pregnant summer 2024. I love inversions and arm balances 🙃 Now I can practice them with greater body awareness and will hopefully not experience injuries like I did when I practiced in my 20s.
3. My 2 year old went to preschool 🤯, and my baby turned 6 months old. Time please slow down 🥹
4. Aguachile! I enjoyed eating this dish so much when I was in Tulum yet always end up making ceviche, so it was fun to try its juicy cousin.
5. Summer salads still going strong
6. A long solo gravel ride. I enjoyed an 18 mile solo gravel ride, even though the temp was close to 100. I’ll bring more water next time.

Hello August ☀️🍑🍅🦐
1. My first horse show in 20 years! And my horse’s 2nd show ever. We did the Intro A&B classes and I’m very proud of how well Cicero handled the new environment.
2. I went to a Rocket yoga class @yogapodboulderlongmont . I hadn’t been to one in 12 years! Since I lived in DC. I surprised myself when I kicked up into a forearm stand, something I hadn’t tried since before I became pregnant summer 2024. I love inversions and arm balances 🙃 Now I can practice them with greater body awareness and will hopefully not experience injuries like I did when I practiced in my 20s.
3. My 2 year old went to preschool 🤯, and my baby turned 6 months old. Time please slow down 🥹
4. Aguachile! I enjoyed eating this dish so much when I was in Tulum yet always end up making ceviche, so it was fun to try its juicy cousin.
5. Summer salads still going strong
6. A long solo gravel ride. I enjoyed an 18 mile solo gravel ride, even though the temp was close to 100. I’ll bring more water next time.

Goodbye July 🌞
1- Always working to balance my body and address crookedness. What initially brought me to Pilates was being so crooked in the saddle. Through 1:1 work with @dr.sydhaynes.dpt I learned that my entire left side was much weaker than my right and since then I’ve been working to even myself out.
2- I’ve been enjoying reformer classes @caretopilatesstudio in Boulder where I did my mat Pilates training. The teachers are great and worth the 30 minute drive from Longmont
3- The horse (Cicero) that brought me to Pilates 😇 his dapples come through in the summer and I think they’re beautiful
4- Cicero and I have been working hard together this summer! We have our first show together next month. One of the things I like most about Pilates is how it empowers people to enjoy what they love.
5- Never appreciated home cooked meals more than I do now. It feels good knowing what I’m putting into my body.
6- Lemonbalm lemonade from the herb garden 🌿
7- Creamy tomato pasta with herbs and tomatoes from the garden 🍅
8- We bought a new house! It will be a busy couple months ahead of us but by fall we’ll feel so grateful to be settled in our new home
9- Josephine turned 5 months old! We’re loving her laugh, bath time and watching her hair change colors.

Goodbye July 🌞
1- Always working to balance my body and address crookedness. What initially brought me to Pilates was being so crooked in the saddle. Through 1:1 work with @dr.sydhaynes.dpt I learned that my entire left side was much weaker than my right and since then I’ve been working to even myself out.
2- I’ve been enjoying reformer classes @caretopilatesstudio in Boulder where I did my mat Pilates training. The teachers are great and worth the 30 minute drive from Longmont
3- The horse (Cicero) that brought me to Pilates 😇 his dapples come through in the summer and I think they’re beautiful
4- Cicero and I have been working hard together this summer! We have our first show together next month. One of the things I like most about Pilates is how it empowers people to enjoy what they love.
5- Never appreciated home cooked meals more than I do now. It feels good knowing what I’m putting into my body.
6- Lemonbalm lemonade from the herb garden 🌿
7- Creamy tomato pasta with herbs and tomatoes from the garden 🍅
8- We bought a new house! It will be a busy couple months ahead of us but by fall we’ll feel so grateful to be settled in our new home
9- Josephine turned 5 months old! We’re loving her laugh, bath time and watching her hair change colors.

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow Me

@nataliekayhealth

Stay Connected

Enter Your Email

Receive updates & musings from Natalie

bottom of page