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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

Exercising In Sync With Your Cycle


 We all know our menstrual cycle affects our body.  Have you ever thought about how it can affect your workouts? 

 Where we are in our cycle can impact our energy levels, mood, and performance during exercise. Here are some tips on how you can make the most of it and tailor your workouts accordingly!

Week 1: Embrace the Fresh Start

As you bid farewell to your period and enter the follicular phase, you may notice a surge in energy levels. This is the perfect time to kickstart your exercise routine with enthusiasm! Try incorporating high-intensity workouts like cardio, HIIT (high-intensity interval training), or power yoga into your routine. You'll feel like you have a fresh start and can tackle any challenge that comes your way. Plus, the endorphins released during exercise will boost your mood, making you feel even more invigorated!

Week 2: Ride the Hormonal Wave

As you approach ovulation, your estrogen levels peak, and you may experience a surge in strength and endurance. This is a great time to ride the hormonal wave and push yourself in your workouts. Consider trying weight lifting, resistance training, or a challenging dance class. You may find that you can lift heavier weights or push yourself harder, thanks to the hormonal support your body is providing.

Week 3: Listen to Your Body

As you transition into the luteal phase, which is the period between ovulation and the start of your next period, you may start to feel a dip in energy levels. It's important to listen to your body during this time and not push yourself too hard. Try incorporating more low-intensity exercises like walking, gentle yoga, or swimming into your routine. These exercises can help you relax and de-stress, which can be beneficial during this phase when you may be more prone to mood swings or irritability. Be gentle with yourself and give your body the care it needs!

Week 4: Rest and Restore

As your period approaches, your body may be preparing for menstruation, and you may feel more fatigued. This is a great time to prioritize rest and recovery. Listen to your body's cues and take it easy with light exercises like stretching, restorative yoga, or gentle Pilates. You can also focus on self-care activities like getting enough sleep, hydrating, and nourishing your body with healthy foods. Remember, rest and recovery are crucial for overall well-being and can help you feel refreshed for the next cycle!


  • Keep a journal: Track your menstrual cycle and energy levels to identify patterns. This can help you plan your workouts accordingly.
  • Listen to your body: Pay attention to how you feel and adjust your exercise routine accordingly. If you're feeling low on energy, opt for lighter exercises or take a rest day.
  • Mix it up: Vary your workouts based on your energy levels and mood during different phases of your cycle. Try different exercises to keep things interesting and prevent boredom.
  • Stay hydrated: Drinking enough water is essential for overall health and can help support your energy levels during exercise.
  • Get support: Consider working with a Corrective Exercise Specialist like me or following the 4 week, Moon Cycle Workout Plan under the Fertility Category of the Transformation Nation Platform!


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