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 millions of individuals worldwide. Despite i
Post a Comment

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 www.transformation-nation.com or book a complimentary consultation with me HERE!  

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 planning your meals in a
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

The 5 Crucial Mistakes You Are Making With Your Pregnancy & Postpartum Workouts

Congratulations on your pregnancy or the recent arrival of your tiny human!  Whew!  How are you holding up?  This journey is an absolute whirlwind, isn't it?     As an active and health-conscious mom myself, I know it's natural for you to want to prioritize your fitness and well-being during this transformative time. You may be chomping at the bit to get your body moving and feeling good.  I understand completely.  I want you to move and feel amazing as well.  However, it's essential to navigate your pregnancy and postpartum workouts with care.  You need to consider the changes your body is going through and recognize that every body, every pregnancy, and every postpartum recovery is unique. But I'm not here to add any more fear mongering.  You hear enough of that already.  The problem is with the amount of information overwhelm on the internet and social media.  It seems as if everyone is trying to give you advice and every influencer or fitness professional that'
Post a Comment
Read more