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Showing posts from April, 2023

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

How to Find a Pregnancy Fitness Trainer

Pregnancy is an exciting time, but it can also be overwhelming - especially when it comes to fitness. You want to stay active for both you and your baby, but you also want to make sure you're doing it safely. That's where a pregnancy fitness specialist or trainer comes in! But with so many options out there, how do you choose the right one? Here are a few things to keep in mind: Look for a trainer who specializes in pregnancy and postpartum fitness. When it comes to prenatal exercise, not all personal trainers are created equal. You want to find someone who understands the physiological changes that occur during pregnancy and how to modify exercises to keep you and your baby safe. Look for a trainer who specializes in pregnancy and postpartum fitness to ensure you're getting the best possible care. Check for certifications and accreditation in pregnancy and postpartum fitness. Anyone can call themselves a personal trainer, but you want to make sure you're working with

6 Strength Training Exercises For Pregnancy

Pregnancy can be tough on your body, but staying active is important for both you and your baby. While exercises like yoga, walking and swimming are great for your overall health, don't forget about the importance of strength training! Building muscle can help prepare your body for the physical demands of labor and delivery, and can even help prevent common pregnancy-related injuries like pelvic floor dysfunction and low back pain.  Here are 6 safe and effective strength training exercises to try during pregnancy: Squats Squats are a classic exercise for building lower body strength, and they're perfect for preparing your body for childbirth. Make sure to keep your back straight and avoid going too deep to prevent injury. Lunges Lunges are another great exercise for building lower body strength, and they can also help improve your balance. Make sure to keep your knee directly over your ankle to prevent injury. Deadlifts Deadlifts are a fantastic exercise for building overall

Healthy Pregnancy Snack Attack!

  We all know that pregnancy has the potential to be a wild (and wonderful) ride.  As with all wild and wonderful things, it's important to make sure you're fueling your body with all the right things to enjoy the ride.  That's why I'm a HUGE lover of snacking.  Especially if you are busy and not always making the time to sit and eat a properly balanced mea.l.  Snacking is a great way to sneak in extra nutrients, keep up your energy and curb nausea!  Check out this list I've put together and if you take the time to plan ahead, you'll be well on your way to reaching for nutrition fixes when in the midst of a snack attack!  Here are a few of my favs: Greek yogurt with berries   Think, protein, calcium, and antioxidants all packed into a satisfying sweet snack. Hummus and veggies Hummus is a great source of protein and healthy fats.   It's the perfect way to spruce up raw veggies like carrots, celery, and bell peppers. It's also been said that "crunch