Transformation Nation

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

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

Walking. It's the EASIEST and one of the safest ways to get movement into your day whether you are trying to conceive, pregnant, newly postpartum or well into parenting. It's simple, low-impact and offers a wide range of benefits for your physical and mental health. Here's what you'll gain! Improved cardiovascular health Increased strength and endurance: It builds strength and endurance in your legs, core, and upper body, which can make everyday activities easier and improve your overall fitness level. Reduced stress and anxiety: Spending time in nature and engaging in physical activity can help reduce stress and anxiety and improve your mood. Weight management: It helps burn calories and increases your metabolism. Improved bone density: It helps prevent osteoporosis and reduce your risk of fractures. Reduced risk of chronic diseases: Reduce your risk of type 2 diabetes, certain types of cancer, and Alzheimer's disease. Improved sleep: Walking and hiking can improv

    "Don't be fooled.  What feels like a set back is often a set up.  Don't miss an opportunity to grow."    People often see what happening to their bodies during pregnancy and postpartum as a "set back".  They can't wait to get through it and "get their old body back."  But what if I told you it was actually a "set up" and you could come out of this journey with a better body than you started with? I have the extreme privilege of coaching bodies (your bodies!) through a time when they are working hardships.  Clients come to me to prevent and/or overcome pregnancy related injuries like diastasis recti, pelvic floor dysfunction, prolapse, pelvic girdle pain, extreme exhaustion, lower back pain, sciatica...the list goes on.  But it's also a time when the hormone relaxin is working and allowing for growth and expansion.  It's a time when you are becoming the worlds most powerful vessel for growing another life!   This is a rema

  Hey #bossmama!  Did you know? Sitting for prolonged periods of time can be bad for your pelvic floor muscles?  While symptoms like leaking when you cough, jump, or sneeze may be common, they are not normal.  It's a completely fixable symptom.  NO ONE should have to deal with the mental and physical stress of pelvic floor dysfunction.   Here are a few reasons why: 1. PRESSURE: When you sit down, you put pressure on your pelvic floor muscles. If you sit for a long time, this pressure can cause your muscles to become fatigued and weak. 2. POOR POSTURE:  Poor posture can also put unnecessary pressure on your pelvic floor muscles. For example, if you slouch while sitting, your pelvic floor muscles may have to work harder to maintain your posture. 3. REDUCED BLOOD FLOW: When you sit for a long time, your blood flow decreases. This reduced blood flow can cause your pelvic floor muscles to become weak and less flexible. 4. URINARY INCONTINENCE: Prolonged sitting can increase the risk o