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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

1st, 2nd and 3rd Trimester Workouts

Congratulations on your pregnancy! This incredible journey brings about transformative changes in your body, and it's important to adapt your exercise routine accordingly. As a pre and postnatal corrective exercise specialist, my goal is to guide my clients through exercising safely throughout ALL trimesters of pregnancy and beyond
. Contrary to popular belief, there isn't a one-size-fits-all approach to prenatal workouts based on trimesters. Pregnancy is a dynamic journey, and your body undergoes continuous changes throughout each stage. Instead of focusing solely on trimester-specific routines, consider tailoring your workouts to accommodate your body's needs as they evolve.  

Here are a few tips to keep in mind as you set started:

Prioritize An Individualized Approach

Pregnancy is a time of extraordinary transformation, and each person's experience is unlike any other. That's why moving your body through each trimester won't be the same as someone else's!  As a pre and postnatal corrective exercise specialist, I firmly believe in the power of individualized guidance. While there are general guidelines and exercises that may need to be modified or avoided in some cases, it's crucial to remember that what works for one person may not work for another. Your body and its needs are one-of-a-kind, and your exercise routine should reflect that.

Throw Out the Rules

Instead of presenting a rigid set of do's and don'ts in a trimester based workout, let's focus on embracing your journey by throwing out the rules. It's time to shift our mindset from a restrictive approach to a more intuitive and adaptable one. 

Listen to Your Body

Your body is a remarkable source of wisdom. It inherently knows what feels right and what doesn't. Rather than strictly adhering to a predetermined list of exercises, learn to listen to your body's cues during exercise. Pay close attention to how different movements make you feel. If something feels uncomfortable, modify it or choose an alternative exercise. Trust your instincts and prioritize your comfort and overall well-being.

Seek Professional Guidance

While it's essential to listen to your body, seeking professional guidance is equally important. Consulting with a qualified pre and postnatal corrective exercise specialist can provide invaluable insights and personalized recommendations. These specialists can help you understand the unique changes happening in your body and put together a routine of exercises to address your specific needs.

Focus on Functional Movements

Rather than fixating on specific exercises to avoid, consider focusing on functional movements that enhance your daily activities and overall strength. And remembers your daily activities may not be the same as someone else's!  Engaging in exercises that mimic your real-life movements can help prepare your body for the physical demands of pregnancy and parenthood.

Embracing your pregnancy fitness journey means breaking free from rigid rules and embracing a more intuitive and adaptable approach. By listening to your body, seeking professional guidance and focusing on functional movements you can create a personalized exercise routine that supports your unique needs and promotes a healthy and enjoyable pregnancy. 


Remember, this journey is yours, and you have the power to make choices that feel right for you.  If you have questions or want to know more about how I use this approach in my programs check out or book a complimentary consultation with me HERE!  


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