Skip to main content

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 mill...
Post a Comment

Transforming Your Pregnancy Fitness: 6 Strength Training Exercises You Need to Know



Pregnancy is a transformative journey that brings immense joy and excitement, but it also comes with its own set of challenges. As an expecting mom, taking care of your physical health is crucial for a smooth pregnancy, easier labor, and a faster postpartum recovery. That's where the power of strength training exercises comes into play.



At Transformation Nation, we believe in empowering moms-to-be with safe and effective fitness strategies. Today, we're sharing 10 strength training exercises that can benefit you during pregnancy, helping you build strength, maintain proper posture, and prepare your body for the journey ahead.

  1. Squats: Building lower body strength and improving flexibility, squats help prepare your muscles for the demands of labor and delivery.
  2.  Lunges: Strengthening your legs, glutes, and core, lunges improve balance and stability, which are essential during pregnancy.
  3.  Deadlifts: Focusing on your back and core muscles, deadlifts enhance overall strength and stability, supporting your changing body.
  4.  Rows or Lat Pull-Downs: Strengthening your upper body, these exercises improve posture and help alleviate common discomforts associated with pregnancy.
  5.  CBBP (Core Breathing Belly Pump®): An effective core exercise, CBBP helps prevent pregnancy-related injuries like pelvic floor dysfunction, diastasis recti, and lower back pain.
  6.  Incline Walking: Working your glutes and quadriceps, walking on an incline provides a low-impact cardio workout while engaging major muscle groups.


Remember, it's always important to move your body mindfully.  Here are some general guidelines to follow:

  • Listen to Your Body: Pay attention to any pain or discomfort and modify or stop exercises accordingly.
  • Consult a Specialist: Before starting any new exercise program, consult with a pregnancy corrective exercise specialist!  You can book a no cost consultation with me HERE!
  • Stay Hydrated: Drink plenty of water before, during, and after your workouts to stay well hydrated.
  • Remember that every pregnancy is unique, and what works for one person may not work for another. It's crucial to honor your body's needs and adjust your routine accordingly.

 

Check out more information on our memberships and progams at Transformation Nation!   Let's work together to strengthen your path to parenthood.

Labels:
Location: New York, NY, USA

Comments

Post a Comment

Popular posts from this blog

Pregnancy and Postpartum Life Hacks: Simplifying Nutrition, Movement, and Mental Health

Being a busy career professional and mom during pregnancy and postpartum can be overwhelming. We have been conditioned by society to think we “can have it all”.  I’m not here to burst your bubble but I often find that “having it all” means that our personal health and wellness tends to suffer.  To the world, we look like we are all put together but secretly suffering inside.  Juggling multiple responsibilities often leaves little time for self-care and maintaining a healthy lifestyle. I don’t have a magic fix for you, but I do have a few #lifehacks that my clients and I have picked up along the way. To simply sum it up, it’s all about simplifying your daily routine and reducing stress (note the bold highlight on that one).  Let’s start with one of my favs… NUTRITION Nutrition Tip #1: Plan 5 meals I know what you are thinking, “Joanie, please don’t tell me I have to make a meal plan.”  I’m sorry to say it, but streamlining your grocery shopping and meal prep by ...
Post a Comment
Read more

A Balancing Act: How Muscular Imbalances in Parents Impact Their Babies

As parents, we often go to great lengths to ensure the well-being of our little ones. But have you ever considered how your own body's imbalances and habits can affect your baby's development? (As if we don't have enough to worry about it, right?! ) This parenthood journey is not just about taking care of ourselves, but also creating a balanced environment for our children. There is a fascinating connection between muscular imbalances in parents and their babies. I've seen, first hand, with clients how correcting these imbalances can create change and have a positive impact on both you and your child's body. The Ripple Effect: Parents' Habits and Baby's Muscular Imbalances A client of mine is a mom of 2 and I noticed one day while we were training with her baby (because #momlife) that she consistently held her baby on her left hip and side.  I asked her to do the next set of exercises while holding the baby on her right hip instead of left. When this happen...
Post a Comment
Read more

5 Ways to Physically Prepare Yourself for Pregnancy

If you've made the decision to embark on the journey of pregnancy, you probably have a million questions and concerns running through your head as you move into this phase of planning and trying. And as a busy, parent-to-be who values fitness and well-being, you may be wondering about how this is all going to affect and change you body.  I know for me, personally, it was the reason I got into this work. I spent 10 years in NYC as a professional modern dancer and the changes my body was going to go through during pregnancy was a big concern. That may sound vain, but my body was my business. I had spent my entire life training and strengthening it to be able to rehearse and perform. I wasn’t willing to risk injury or not being able to return to dancing in postpartum.  And here’s the most important thing I learned: PREVENTION IS KEY.   If you are thinking of becoming pregnant or already trying, now is the time to start taking some proactive steps to physically prepare y...
Post a Comment
Read more