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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

Are You Exercising at the Right Time? How to Optimize Your Workout Based on Your Body's Circadian Rhythms



Are you a morning person, an afternoon warrior, or an evening exerciser? Regardless of when you prefer to break a sweat, it's important to consider our body's circadian rhythms when determining the best time and types of exercise to do.

Morning Exercise:

For those of you who love to wake up early and get moving,  (I'm up by 5:30am most mornings.  This is my absolute favorite time of day!)  morning exercise can be an energizing way to start your day. Cardiovascular exercise, such as running, cycling, or swimming, can help get your heart rate up and kickstart your metabolism. Plus, you'll feel more alert and focused throughout the day! If you prefer a gentler start to your morning, try a yoga routine to increase your flexibility, strength, and focus.

Afternoon Exercise:

If you're someone who finds that mid-day slump hitting hard, instead of reaching for a coffee, an afternoon workout can help you power through. Our body temperature is at its highest during the afternoon, making it an ideal time for high-intensity workouts such as high-intensity interval training (HIIT) or circuit training. Plus, if you love team sports, the afternoon can be a great time to participate in a game or practice!

Evening Exercise:

Are you a night owl who prefers to exercise later in the day? While it's important to avoid exercising too close to bedtime, the evening can be a great time to unwind and release stress. Try a gentle yoga routine to promote relaxation and prepare your body for sleep. Stretching exercises can help improve flexibility and reduce muscle tension. If you're looking for a low-intensity activity, walking, swimming, or cycling can help you wind down and improve circulation.

No matter when you choose to exercise, the most important thing is to listen to your body and adjust your routine as needed. The best time and types of exercise for you will ultimately depend on your individual goals and preferences. By aligning your workouts with your body's natural rhythm, you can optimize your exercise routine and achieve your fitness goals more effectively. So, whether you're a morning person, an afternoon warrior, or an evening exerciser, find what works best for you and have fun!

 

Which one are you? 

 

Looking to customize your workouts?  Become a member of Transformation Nation and get all the benefits of working with a pre and postnatal corrective exercise specialist in an on-demand format! 

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