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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

Debunking 3 Common Prenatal Fitness Myths: Separating Fact from Fiction





Staying active during pregnancy is important for maintaining overall health, managing weight gain, and preparing your body for childbirth. However, it's crucial to navigate the vast sea of information and debunk some common misconceptions that often circulate regarding prenatal fitness. Let's dive in and shed light on three prevalent myths to help you make informed decisions about your exercise routine during pregnancy.

Myth 1: "You should just do prenatal yoga."  

While prenatal yoga can offer numerous benefits, it's important to recognize that it's not the only suitable exercise option during pregnancy. Each pregnant body is unique, and different forms of exercise can address specific needs. Incorporating a variety of safe and appropriate exercises, such as strength training, low-impact cardio, and gentle stretching, can provide a well-rounded approach to prenatal fitness.

Myth 2: "You should do trimester-specific workouts." 

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. A comprehensive program that addresses strength, flexibility, cardiovascular fitness, and pelvic floor health throughout pregnancy will yield greater benefits.

Myth 3: "Do more kegels." 

Kegel exercises, which involve contracting and relaxing the pelvic floor muscles, are often recommended during pregnancy. However, solely relying on kegels may not be sufficient for maintaining optimal pelvic floor health. A well-rounded approach should include exercises that promote strength, flexibility, coordination, and relaxation of the entire pelvic floor complex. Engaging in activities like squats, bridges, and deep breathing exercises can complement kegels and contribute to a healthier pelvic floor.  In fact, depending on the person, kegels can even be detrimental to your pelvic floor health so be sure to get assessed by a specialist to know what's right for you and learn how to take a holistic approach to help maintain strength, flexibility, and coordination.
 

When it comes to prenatal fitness, it's essential to separate fact from fiction.  Seek guidance from a qualified pre and postnatal corrective exercise specialist who can provide personalized recommendations based on your unique circumstances.


Are you looking for some support or have questions about your prenatal workouts? Check out www.transformation-nation.com or book a complimentary consultation with me HERE!  



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