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Bladder Leaks and what you can do about them

  Bladder Leaks & What You Can Do About It  The holiday season often brings together extended family- and, well, it also means that incontinence jokes tend to join the festivities as well! In case you haven’t heard, many mothers of the world have unwittingly joined a secret pelvic floor dysfunction club, often courtesy of childbirth. I was admitted seven years ago, even though I don't personally experience bladder leaks. Apparently, membership is assumed for us all .  This secret club is where the moms, aunts, older cousins  and grandmothers make private jokes and eye rolls about leaks, “oops moments” and not being able to jump on trampolines. Glamorous, right? And occasionally the whole family joins in on the joke whenever cousin Johnny breaks out his comedy routine and mom has to make a sprint to the bathroom.    Why is this happening, you ask? First, a bit of science.  Bladder leaks, medically known as urinary incontinence, affect millions of individuals worldwide. Despite i

Don't Underestimate the Power of a Walk!


Walking. It's the EASIEST and one of the safest ways to get movement into your day whether you are trying to conceive, pregnant, newly postpartum or well into parenting.

It's simple, low-impact and offers a wide range of benefits for your physical and mental health.

Here's what you'll gain!
  • Improved cardiovascular health
  • Increased strength and endurance: It builds strength and endurance in your legs, core, and upper body, which can make everyday activities easier and improve your overall fitness level.
  • Reduced stress and anxiety: Spending time in nature and engaging in physical activity can help reduce stress and anxiety and improve your mood.
  • Weight management: It helps burn calories and increases your metabolism.
  • Improved bone density: It helps prevent osteoporosis and reduce your risk of fractures.
  • Reduced risk of chronic diseases: Reduce your risk of type 2 diabetes, certain types of cancer, and Alzheimer's disease.
  • Improved sleep: Walking and hiking can improve your sleep quality and duration, which can have a positive impact on your overall health and well-being.
And always listen to your body and adjust the workout as needed. With consistent effort and patience, The Walking & Hiking program that I've built into Transformation Nation can help you build the strength and endurance needed to tackle longer walks and hikes and gain all the health benefits from doing so!

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