Birth, motherhood, pelvic health, postpartum

Don’t Put up With Leaking During Exercise

I’ve written a lot about my experience postpartum, and care I believe women should receive in the immediate postpartum period, but what about down the line?

What if you are 1, 2, 10 years out from your most recent birth?

What if I told you, once postpartum, always postpartum?

Growing a birthing a human fundamentally changes our bodies for the rest of our lives.

sneeze-and-pee

Do you relate? You would not believe how many women I’ve heard from who describe symptoms of pelvic floor (PF) dysfunction years after their last baby.

What do I mean by PF dysfunction?
Well there are varying degrees, but symptoms can include but are not limited to:

Peeing or leaking urine when you sneeze, jump, run, laugh or cough.
Feeling like you always have to pee, no matter how long it has been since you last went
Dribbling urine after you get up from the toilet.
Feeling like there is still urine in your bladder after you finished peeing.
Feeling like you have to bear down or push on your abdomen to fully empty your bladder.
Feeling like you have to push on your perineum in order to fully empty your bowel.
Pain in your perineum (the area between your vagina and your anus) with activity or prolonged standing.
Unexplained lower back pain.
Painful sex or decreased sexual pleasure.
Feeling as though the vagina is too tight or small for sexual penetration.
Feeling of laxity in the pelvic area.
Inability to consciously contract (or Kegel) or relax the pelvic floor .
Inability to distinguish between a bowel movement and passing wind.
Inability to control passing of wind or bowel contents.
Protrusion of internal organs out of the vaginal opening.

If you can relate to any (one, or more than one) of the symptoms listed above, it is possible you may be experiencing some degree of PFD.

mom-wet-pants

I know what you’re thinking; ‘But I’ve had babies, don’t all women just pee themselves after they have babies? Isn’t this normal?

The answer is a resounding NO!

If I could shout it from the rooftops, I would.

But what about all of those Poise, Always, and Depends commercials? They make it seem like it’s just something we have to accept.

mjaxmi1kmte3ytdmndfmotm2mtuy

Better buy some diapers, because you’re never going to keep your pee in again.

No.

No. No. No. No. No!

While urinary incontinence (one of the most frequent symptoms of PFD) is common it is not normal!

Some of you might now be saying “Well, that’s what I thought, and I told my doctor and he/she said ‘Just do your Kegels, you’ll be fine.

There seems to be a huge disconnect in the medical/obstetrical world when it comes to pelvic floor dysfunction. A lot of physicians and midwives seem to think that as long as your organs aren’t falling out, you’re doing okay.

This is not the case! There is help!

Can I get a Hallelujah?

So what can you do?

Do I really have to say it again?

I will. Because I can’t say it enough.

Pelvic Health, or Women’s Health Physiotherapy!

You’re thinking “But how? If my doctor doesn’t think anything is wrong, how can I get a referral?

Most Pelvic Health Physios don’t require a referral*!

Now you’re asking “How Do I find a physiotherapist?

Here is a list of websites that offer search within Canada to find local physiotherapists who specialize in women’s health and pelvic floor:
Pelvic Health Solutions
Pelvienne Wellness
Physio Can Help**

Once you’ve worked with a physio to determine where you are at, in addition you can work with a personal trainer who specializes in postnatal training to get your strength back! That’s what I am here for! I am now taking on a few clients to start building my personal training career and experience! Feel free to contact me for more information, either through this website, or on my Facebook page or Instagram page.

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And please, please, do not think you have to live with wet panties for the rest of your life!

*some benefits/insurance plans do require a physician’s referral to pay for the service
**General physiotherapist lookup – not specific to PF
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fitness, postpartum, Self Care

My Favourite Fitness Gear – Postpartum Edition

We all know the postpartum period has it’s own set of special challenges. I am not just talking about the first few weeks, I’m talking months, because we all know postpartum is forever. After I gave birth to Nugget, there were a few things I could not live without when it came to my fitness and regaining my strength. Here is a list of my faves

lulus
#1 Lululemon Hi-Rise Wunder Under Pants
I cannot say enough good things about these pants. I bought them pregnant, wore them until I gave birth, and continued to wear them immediately postpartum and still wear them today. The high rise waist stays up nice over a pregnant belly, and feels slightly supportive on a soft postpartum belly.

 

 

VS bra
#2 The Ultimate by Victoria’s Secret Run Sport Bra
I was so happy when I found this bra! It’s so supportive, and it has clasps on the front of the straps so it can easily be undone to breastfeed. I probably wear this bra 5/7 days a week! Plus they have super cute colours and it’s relatively inexpensive.

 

 

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#3 Old Navy Fitted Rib-Knit Tank
This tank is the perfect layering tank for underneath any shirt when breastfeeding. It is extremely stretchy so you can use the two-shirt technique to breastfeed with minimal exposure. This was key for me as Nugget was a January baby and it was cold!

 
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#4 Nalgene 32 ounce Water Bottle
Those early weeks, I had a bottle of water within arms reach at all times. Between breastfeeding, night sweats, constant peeing. I was continuously parched. Having this easy to use, large bottle was a lifesaver.

 

 
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#5 Fitbit Charge HR Activity Tracker
I am a data junkie, so I loved having the Fitbit to keep track of my sleep, activity, walks and weight with. It also inadvertently helped me keep track of Nugget’s feeds because I could see how often I was awake at night with the sleep tracking technology.

 

 

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#6 Kushies Washable Cotton Breastpads
Cotton breastpads were a godsend. I found that the disposable ones made me really sweaty underneath and that did not help my already tender and chapped nipples. These cotton ones wicked sweat and milk away and allowed my breasts to stay dry between feedings and during any activity that made me sweat.

 

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#7 Mini Bands
I LOVE LOVE LOVE my mini bands! They are such an easy way to add resistance to any glute exercise! There are so many variations of their use, I could write an entire post about them!

 

 

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#8 WOSS Suspension Trainer
Another great tool for home workouts, an awesome way to increase the variability to body weight workouts, which are the best type of workouts to be doing in the early postpartum period. This trainer comes with an anchor to put through a door frame rather than having to screw it into the wall or ceiling.

 

 

I’ve used all of these products almost every single day, or at least with every workout since having Nugget. I found they made my life easier or more comfortable as it related to being a new mom. I hope you enjoy them as much as I do!

 

The

fitness, motherhood, pelvic health, Self Care

No Time for Exercise? Start Here to Restore your Core

The number one reason mom’s don’t exercise is they don’t (think they) have time. They are busy with baby (or babies/kids) and next thing they know the day is over. Well there are things you can do in your everyday activity that can help restore function without adding ‘exercise’ to your to do list.

  1. Get off the couch
    Duh, right? Well I don’t mean get up and exercise, I mean sit on the floor! Couches and chairs are designed to keep us comfortable, even in positions that our body is not supposed to be in for extended periods of time. So, get off the couch and get onto the floor. When the kiddos are playing and you are checking emails or drinking your coffee, sit on the floor. Just the act of getting up and down off the floor forces your body to move in ways that begin to strengthen your core stability system. There is no ‘right’ or ‘wrong’ way to sit on the floor. The fact is if you are on the floor, you won’t be able to stay in the same position for long, due to discomfort, and this is a good thing! Keep moving, even when you are resting!
  2. Stop using your back to lift
    Now, you might think you already do this. But you probably only take this into consideration when lifting heavy objects. Take a day, and be conscious of your body position and mechanics every time you lift ANYTHING. I’m talking, the baby, the laundry, that dirty spoon off the floor. Anything. Are you rounding your low back with straight legs? Most likely at least some of the time you are, without even realizing it. Make a conscious effort to avoid this. Whether it is hinging at the hips or squatting down, do whatever it takes to avoid rounding your low back in order to get down to lift anything up. This includes lifting the baby out of the crib! If you are too short to get baby out of the crib without rounding, then get a step stool so you can hinge at the hips to get over the rail.
  3. Exhale when you lift
    Lifting things is strenuous, which is why you shouldn’t use your back to do it, like I mentioned already. But learning to exhale as you lift anything, is the first step to engaging your core properly. Next time you have to pick up baby, think about blowing air out and lifting your pelvic floor and engaging your transverse abs (like your bracing for a punch to the gut) before you lift.
  4. Stop sucking it in
    As your reading this, are you holding in your belly? Maybe. You might do this all the time without even realizing it. I do. A lot. I am trying my best to stop, but it’s habit that has been engrained in me for years, and it’s going to take longer than a few months to stop. When you hold your tummy in, it increases your intrabdominal pressure and forces your core muscles to work overtime. In my case, this led to my pelvic floor becoming tight and spastic in order to compensate for my sucked in tummy! As I wrote this paragraph I had to think to release my tummy 3x! It’s so hard to break habits that have become subconscious!
  5. Carry your baby
    And I don’t mean in a wrap or in their carseat. I mean actually carry them, in your arms. What do you think is working in order to keep you upright while you’re holding 10-20lbs of wiggly baby? Your core! This is a natural, healthy way of building core strength. How do you think people got around with their babies before cars? They carried them! I can tell you, after a good hour or so of carrying Nugget around my whole upper body is burning and my core can definitely feel the work! And it’s not like you need to go out and find opportunities to carry your babe, I carry Nugget around the house while I tidy up. One hand for picking up mess, the other for carrying babe. Then I switch. Just like floor sitting, you can’t hold a baby in the same position for long before both your arms, and the baby get tired of it. The bonus of this is it is also extremely good for baby’s development to be held. The constant movement helps them build core strength and helps them meet milestones faster. Haven’t you ever noticed your baby immediately calms down the second you start carrying them around? This is because they need the movement too! Win-win!
  6. Let baby be your guide
    This one only really applies if baby is old enough to be somewhat mobile, but even once they are doing tummy time consistently you can model them. Babies instictively move functionally. Try to mimic their motions exactly, not skipping steps to make it easier. A lot of ‘prescribed’ core exercises are movements your baby does naturally!
  7. Walk instead of driving
    Next time you have an errand to run within 5km of your house, get out the stroller and walk there to do it! It will definitely take a little longer, but it will be like killing two birds with one stone – exercise and an errand. I routinely walk to the post office, or the bank, or the pharmacy and I feel so much better after I’m done! Plus, Nugget usually falls asleep in the stroller, so add a nap to the stack of things getting accomplished – because we all know a nap is a solid accomplishment!


Becoming healthier doesn’t always have to mean spending an hour a day at the gym, sometimes we can find ways to squeeze activity into everyday life. If you are able to start incorporating some of these changes into your daily life, your core and floor will thank you!

7 ways to Restore your Core without Exercise

fitness, pelvic health

Why the ‘Squat Challenge’ Didn’t Give you a Better Booty

You’ve probably seen all of those ‘squat challenges’ floating around social media, selling a better booty with more squats, right? You may have even tried them, hoping that it might help correct the flatness your bum seems to have acquired over the last few years. You squat, squat, squat and still have a flat butt… What gives? Well the problem just may be a butt wink.

What exactly is a butt wink?

Well when you are performing a squat, and you lower down to the floor, for a lot of people their bum rolls underneath them and tucks as they get lower into the squat, rounding the lower back. This is referred to as a ‘butt wink’.

Why is this a problem?

Well the problem is three-fold.

First and foremost, when your bum tucks under, your glutes are virtually knocked out of action (hence why doing squats didn’t fix your flat bum). They are unable to fire appropriately in this position to help push your body out of the squat. This is bad. This is bad because your glutes are supposed to be one of the prime movers in a squat and if you are taking them out of the equation then you are forcing more work onto the quads and the anterior chain, which is already tight as a result of our sitting culture. We want to squat in a manner than balances all of the muscles in the lower body, the quads, hamstrings, glutes and even the calves.

Second, when your sacrum and pelvis roll under in a squat, this forces your spine out of ‘neutral’ and creates extension in the lumbar spine. Now, our spines are designed to flex and extend, but when doing a squat, this is not the action we are intending to strengthen and can cause problems like disc and ligament damage. No one wants to knowingly cause disc and ligament damage in their spine.

Third, butt winking or bum tucking shortens the pelvic floor, and bulges the anterior core or transverse abs. It puts the entire core into a less optimal position which prevents it from functioning the way it should. Squatting properly can strengthen the core, and you want your core stability system working optimally, especially when you start doing things like adding weight.

So I challenge you to either get in front of a mirror or take a video of yourself and see how your pelvis performs in a squat. Especially if you are doing squats with weight on your shoulders, like a typical barbell squat, as this can accentuate any butt wink you may have. Your spine and pelvis should remain aligned throughout the movement, with flexion occurring in the hips, knees and ankles.

Next, work on correcting the wink. The first step is to identify at what point your butt tucks under. Sometimes all it takes is to be mindful of this, and consciously keep your bum and pelvis in the right position. Sometimes your physical anatomy is working against you, not everyone’s hips are the exact same shape. Some peoples hip sockets face forward, some out to the side, some are shallow, some are deep, some have long femur necks, some short and these all affect how we get down into a squat. Try playing with your stance, widen your feet a bit, turn out your toes a bit, and see if this helps. Very rarely it is due to muscles that are too tight to allow that depth of squat with a neutral pelvis, but this isn’t often the case.

The last reason may be that you’ve been squatting improperly for so long that you are now imbalanced between the front and back of your body, usually the quads overpowering the hams and glutes. To overcome this, you can try squatting either with the weight in front of you, like a goblet squat, or using something to hold onto, like a TRX handle or doorframe and focus on putting your weight into your heels and trying to keep your shins as vertical as possible. Doing squats aided in this manner will force your posterior chain (glutes, hamstrings) to do more of the work, allowing them to strengthen and balance out the quads.

So next time you bring your ass to the grass, remember not to wink.

Your booty will thank you.

Why the

fitness, pelvic health, postpartum, Self Care

Let go of the Ego

Let me tell you a story.

Doing my personal training classroom training, included a ‘fitness class’ for one hour at the end of the weekend. Our ProTrainer had the intention of teaching us some lessons beyond ‘how to exercise’ and she certainly did.

Now to clarify, at this point I was 3 months postpartum, had only had one session with my physio and wasn’t really supposed to be doing any sort of intense exercise. However, I love intense exercise, I am supremely competitive and cannot stand the thought of others thinking I was lazy or not ‘fit’ enough.

Before the class began, we were told ‘bring something with sugar in it, like fruit or juice. Do not bend over so your head goes below your heart at any point during the class, do not let your feet stop moving, and above all do not leave the room alone’.

I knew things were about to get serious.

I was excited. I hadn’t had what I would define as a ‘real’ workout in months. We get through the majority of the class, lot’s of squats and lunges and such, nothing I couldn’t handle. Then our instructor says “If you’ve had a baby, you’re going to hate me”.

Oh shit.

I literally JUST had a baby. This isn’t going to be good.

She coaches us to skip (without the rope). Continuously. For what seemed like forever.

Now for most of the class, this was an intense physical workout, that challenged their body and fitness.

For me it was mental.

I nearly broke down in tears during the class. She had taught us earlier in the course to ‘check our ego’. To not focus our training on ‘being the best’ or comparing our clients to anyone but themselves, and train them at the level they are at, not the level we think they need to be. It took every ounce of me to listen to that message for myself during that class.

You see, physically I definitely could have kept up with the class, no problem.

At the expense of my pelvic floor.

That could have easily been one of those moments you hear about where the woman leaves with soggy underwear, or worse, my uterus getting ready to fall out. But no one in the room knew that, all they could see was that I appeared as though I wasn’t trying. From the outside it looked like I didn’t care enough to push through the class, because I definitely wasn’t tired, and it was obvious.

This killed me.

I always prided myself on at least giving it my all. Busting my ass, so at least if I didn’t ‘win’ or keep up, at least I gave it my all when it came to anything physical. But this time I was faced with limitations. I had to have a frank discussion with myself:

Is this worth it?
Is ‘pushing it’ in this class with a bunch of people you may or may never see again worth potential life long damage? 
Is it worth sacrificing your body to prove something to these people who probably don’t actually give a shit?

And the answer was, obviously, no.

But it killed me. I hated that I couldn’t push through the discomfort. That I couldn’t just ignore what my physio said and jump until my calves gave out.

Eventually one of the assistants to the instructor came over and asked me if I was okay. “Are you leaking?” she asked. She knew. I explained I wasn’t but I was in physio and not willing to risk it, she understood and showed me some modifications to help me continue to participate without risking injury. It was at this point that I realized in my own embarrassment I had slowly moved to the back of the room. I was almost against the back wall, unconsciously hoping that no one would notice that I wasn’t fully participating. Trying to shrink back into the shadows and not allow myself to be seen as ‘unfit’ or not trying.

That was the moment I vowed to never allow any of my clients to feel like this. To never let them feel like they weren’t good enough to participate, or that their level of participation was inadequate. It was a terrible feeling that I hope I never invoke in anyone I am hoping to help. It was in that moment that I learned that training isn’t about the ego. It’s about where are you are here and now. Not where you were 6 months ago, where you were before you got pregnant, not where you were when you were 18. Right now. It’s about maximizing the abilities of your current body, today, in this moment. Some days, you might be able to bang out a circuit and feel like a rock star, other days the baby may have kept you up half the night and all you’ve managed to eat is a toaster strudel and a litre of coffee, and that same circuit feels impossible.

And that’s okay.

We have to learn to accept the here and now and forget about comparisons or being good enough. We can find balance between challenging ourselves and feeling inadequate because someone else can do it better.

We are strong even in our weakest moments.
We are enough today, tomorrow and every day.

 

Let Go of the Ego

Birth, fitness, Pregnancy, Uncategorized

What I Learned From my Labour & Birth

They say hindsight is 20/20.

39 weeks
Me in early labour at 39 weeks pregnant!

I thoroughly believe that is true. Looking back at my labour and birth of nugget nearly 6 months out, there are a few things I would have done differently, if I had the chance. This doesn’t mean I regret anything. I did the best I could with the knowledge I had at the time, but I also believe that it’s smart to take every experience you have and try to learn something from it.

  1. I wouldn’t have pushed so early
    As soon as I felt the urge, I pushed. It felt good, so I kept doing it. Looking back now, I think I was just over excited and should have let my body and my uterus do more of the work before I started actively participating. Even when a woman is not actively pushing, your uterus is still working to bring baby down with each and every contraction. I would have focused more on ‘breathing baby down’ or breathing through contractions and allowing them to do their work and conserving my energy for the work of actively pushing later on.
  2. I would have squatted more during labor
    I honestly have absolutely no idea why I didn’t do this. Squatting during labour helps open the pelvis and relax the pelvic floor, allowing baby to come down more easily. I prepared by squatting throughout my pregnancy, I knew that squatting in labour was beneficial, but for some absurd reason it did not pop into my head once to squat during labour. I think maybe I had it in my head that squatting should be reserved for pushing, but even then I didn’t think of it.
  3. I would have paid better attention to my posture
    All day in early labour I was so keen. I stayed in alignment, made sure I was giving my baby the best passage through, until I got into the birth tub. For some reason as soon as I got in there, I sat back on my sacrum (re: slouched) and I believe that influenced nugget bumping into my pubic bone on his way out. I also started out pushing in this position, which when I think back was actually a terrible idea!
  4. I would have slept!!
    Man, I wish I had slept more in early labour. I woke up at 4:30 in the morning and stayed awake until 9 the next morning after he was born, with the exception of a few very short naps. I had it in my head that labour was going to be quick and didn’t let myself relax. I was also worried if I got too relaxed, labour wouldn’t start and I would have to be induced. Being induced terrified me, so that was always in the back of my mind.
  5. I would have paid closer attention to my body
    Going into labour I thought I was very body-aware. Now, thinking back, I don’t remember feeling the baby move down. I was shocked when my midwife told me how low he was because I didn’t feel it. I don’t remember feeling my contractions move him down until he was crowning. I don’t remember feeling my pelvic floor, whether it was relaxed or not. I would have put more mental effort into concentrating on how everything felt and how it was changing as I progressed.
  6. I would have seen a women’s health physiotherapist prenatal
    Now this isn’t essential, however I believe it would have dramatically helped me connect with my transverse abs and pelvic floor while I was pregnant to better prepare them for labour and postpartum. It probably would have also made me realize that I had a tight pelvic floor and allowed me to work on releasing that tension before I went into labour.
  7. I would have moved more in the later stages
    If I had known how much of a difference getting up and walking out to my car and contracting in those awkward positions would have made, I would have done it so much earlier! If I had known possibly hiking up and down the stairs even one time would have helped nugget sneak past my pubic bone and stop that excruciating pain I would have done it in a second. My midwife said later she thought about suggesting it, but didn’t think I would have been very receptive to the suggestion, which may or may not have been true.
  8. I wouldn’t have put so much pressure on myself
    As soon as my water broke, it was game on. I was raring to go. I’ve never been much of an endurance athlete and that was totally reflected that day. I wanted things to happen and I wanted them to happen NOW. I happened to be wearing my FitBit and I recorded nearly 60 stories of stairs walked that day! Looking back, instead of basically climbing a mountain worth of stairs, I should have rested, relaxed, and let my body do it’s thing.


I hope you can learn a bit from the things I would do differently if I had the chance. I’m hoping I will remember this when it comes time for nugget #2 and I can have the homebirth I dreamed of the first time around. I can only hope that my words and experience will help even one other woman takes steps towards having the birth that she hopes for, whatever that looks like.

 

what I learned

fitness, motherhood, pelvic health, postpartum, Self Care

Why I’ll Never Tell You to do Crunches

When I started my PT training, I learned that one of the exercises I needed to  perfect for my practical exam was the crunch (or abdominal curl up).

I was annoyed.

I hate crunches, doesn’t everyone?

But I hate them for reasons other than they suck to do. I hate them because they aren’t very functional, and they usually do more harm than good. And guess what? They probably aren’t doing anything to help you flatten your stomach, especially if you’re postpartum and have a diastasis recti (DR). They also can wreak havoc on your spine and your pelvic floor. Bet you didn’t know that either?

A lot of women with DR experience a ‘belly pooch’ or feel as though they still look pregnant weeks (or months) after birth. So they think, I just need to train my abs to suck that tummy in, so they get on the floor and crunch, crunch, crunch until they cannot crunch anymore. And they still  have a pooch, or sometimes it even gets worse! This is because DR is the thinning of the linea alba down the middle of the abs. The linea alba is the line of connective tissue that all of your abdominal muscles attach to, and it runs vertically from your ribs to your pubic bone, between the rectus abdominus, or 6-pack muscles. When you crunch, you increase your intra-abdominal pressure, pull on all of those abdominal muscles, and increase the tension on the linea alba. If it is already weakened, such as in DR, then you are just adding to the damage. If you’ve ever done a crunch and noticed a bulge in the middle of your belly, that’s your linea alba failing to support the pressure inside your belly.

So if this pressure can affect the linea alba, it only makes sense that it also affects the pelvic floor. In my previous post I talked about the pelvic floor being a trampoline that is stretched out postpartum. Which means, if your pelvic floor is already stretched and weak, then it will have a difficult time supporting the increased abdominal pressure created with crunches and it will delay the healing of the pelvic floor. This puts you at an even higher risk of incontinence or prolapse.

Now, my goal is to encourage women to focus on rehabilitation and training their body postpartum to be as highly functioning as possible. But, I know realistically, a lot of women will also have goals relating to their appearance, and that’s okay. The good news is repairing a DR will help in both because not only will it help your core function better, it will help reduce waist size, or that ‘mummy pooch’, which I know a lot of women struggle with.

I know I felt like my whole life changed so drastically after nugget was born, all I wanted was to feel normal in my body, to have that be one thing that was the same. So I get it, I understand wanting your clothes to fit and wanting to feel attractive to your partner. It doesn’t make you vain to feel this way. What I don’t agree with is sacrificing function in order to look a certain way, I believe we can have both! It might take a little more time and we have to let go of that ‘training ego’ that says we have to do crunches or whatever, because there are better ways of doing things.

The key to tummy is the transverse abdominus (TA), or the deepest ab muscles and learning how to engage them properly. Most people have difficulty connecting with these muscles without engaging their more superficial core muscles like the obliques and the rectus. But if you’ve ever ‘sucked your stomach in’ the TA is what you are using. It is also important to engage your pelvic floor when you engage your TA as they work together, which I learned from The Pelvic Floor Piston: Foundation for Fitness when I did the program. The core muscles are a team and you have to train them together in order for them to function well.

Now you don’t have to be training to practice working with your core. The core is always on, always part of your daily movements. If you didn’t have your core, you wouldn’t be able to stand up or lift anything, or breath or cough. In fact, once you’re a mom, it’s even more important that you learn to engage your core through your daily activities. Think about how much you lift in a day, your baby, laundry, groceries. That’s all lifting! These are perfect opportunities to practice engaging your core and sneak little workouts in throughout the day. Think about lifting your PF and bringing in your TA every time you pick the little one up & every time you carry a load of laundry. Pretty soon you’ll get better and better at being able to feel those muscles and engage them appropriately. If you feel like you have no idea what you’re doing and can’t connect with those muscles no matter how hard you try, I encourage you to seek out a pelvic health physio in your area who can help you learn to use them properly.

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While I am in the process of obtaining my PT certification with prenatal/postpartum specialization, I’m not quite there yet. Even then, I won’t be able to help everyone, but I don’t want that to hold you back from reaching your goals. My lovely friend Lorraine Scapens over at Pregnancy Exercise has most generously offered to give my readers a 10% discount on her programs that I used when pregnant and still use postpartum; Fit2BirthMum & Birth2FitMum as well as her other programs Super Fit Mum & No More Mummy Tummy Challenge. Simply enter the discount code ‘HMHB‘ at checkout to get your 10% off!

Birth, fitness, pelvic health, postpartum, Pregnancy, Self Care

Why the 6-week Clearance Isn’t Enough

So you’ve had your 6-week postpartum check-up with your doctor, OB or midwife. They say ‘All is good, you can resume exercise’. You think ‘Awesome! I’m going to go out for a run tomorrow!’. Then tomorrow comes, you start running, and you feel like a bowling ball is bouncing inside your vagina, you leak, or worse you lose control of your bladder or bowels.

No one wants this. Why didn’t they warn you?

You’re not alone. The fact is, it takes a lot longer than 6 weeks for your pelvic floor, abs and uterine ligaments to return to normal. I am 5 months postpartum and still only feel maybe 90% normal. I can’t tell you why doctors and midwives don’t talk about this, but I’m hoping by reading this you’ll have a little bit more insight into postpartum exercise.

I talked about relaxin and pregnancy before, but did you know relaxin influences you for up to 3 months postpartum? And other hormonal changes will influence the laxity and strength of muscles, tendons and ligaments as long as you are breastfeeding?

True Story, Bro.

Let’s look at this logically though. Even if we take the scientific mumbo jumbo out. Your uterus was just huge (relatively speaking), then within the span of 6 weeks (or less) it shrank back down to the size of a pear. All of those ligaments, tendons and muscles that were holding that giant uterus up for 9 or so months have been stretched and loosened to accommodate it. They are going to take time to get back to where they were before. Here’s some perspective, if you had your leg in a cast for 9 months, then got the cast cut off, do you think you could go out and run a marathon 6 weeks later? Doubtful. Why do we treat all those very stressed ligaments inside our abdomen and pelvis any different? They’ve gone through massive changes and we need to respect that. We need to slowly and gently start adding exercises back in to allow those structures time to re-adapt back to their former glory.

Think of your pelvic floor like a trampoline. Now imagine a 400lb sumo wrestler sitting on that trampoline. That’s what your pelvic floor is like at the end of your pregnancy. Trying desperately just to keep everything up. Now imagine that sumo wrestler sitting there for a few months. How stretched would that trampoline be?

Ya, let that visual sink in for a moment.

We want that PF to bounce like trampoline, and be taught enough to resist the pressure of the organs it’s holding up (uterus, bladder, bowels) but flex with breath and impact. If you were trying to fix that stretched out trampoline, and someone kept jumping on it while you were working, it wouldn’t be very effective, would it? This is how it works with your PF and impact postpartum.

So what do I mean by ‘impact’?

I mean jumping, skipping, running, jogging, box jumps, jumping jacks, basically anything where there’s a period of time where both of your feet are off the floor, no matter how short the period of time is. Yes, even if it is a split second. Yes, even if you land gently.

Now, this isn’t to say you can never do these things again. This is definitely something you can work your way back to eventually. But you have to take your time, be careful and do it right. If you want your body to be functional well into old age, it’s important to take care of it now. If you want to have more children and want your body to support those pregnancies well, it’s important to respect this postpartum period and recover appropriately.

So the next question is how?

Well first, go see a Pelvic Health Physio (do I sound like a broken record yet?). Then work with a personal trainer who specializes in postpartum (like me, soon!) or purchase a program that is designed for postpartum women, like Birth2FitMum.

The most important thing, though, is to be mindful of your body. If things don’t feel right, don’t do them! Let go of your ego, and just be proud of where you are at currently. Just because you aren’t in the same place you were months ago, doesn’t mean you are broken, it’s all part of the journey! You grew a human! Go You!

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While I am in the process of obtaining my PT certification with prenatal/postpartum specialization, I’m not quite there yet. Even then, I won’t be able to help everyone, but I don’t want that to hold you back from reaching your goals. My lovely friend Lorraine Scapens over at Pregnancy Exercise has most generously offered to give my readers a 10% discount on her programs that I used when pregnant and still use postpartum; Fit2BirthMum & Birth2FitMum as well as her other programs Super Fit Mum & No More Mummy Tummy Challenge. Simply enter the discount code ‘HMHB‘ at checkout to get your 10% off!

Birth, fitness, pelvic health, postpartum, Self Care

My Core & Floor – The Never Ending Saga

I am so thankful I was lucky enough to learn about diastasis recti (DR) and how it relates to pregnancy early on in my pregnancy. So many women I talked to had no idea what this is, how it develops and how it affects their lives going forward. Even some OB/GYNs are poorly informed on what DR is and what it means for their patients. One of my good friends was telling me about the coning in her belly while she was doing crunches in her 3rd trimester and how her OB just told her ‘oh that’s normal, don’t worry about it’ so she didn’t think anything of it and just pushed the coning down while she continued doing crunches! What her OB SHOULD have said was, this is DR, this is what it means, these are the exercise you should not be doing as they will aggravate it and make it worse.

DR is the separation of the abdominal muscles to accommodate the growing uterus, and it happens to up to 66% of women when pregnant. In order to heal this separation, you first need to reconnect with your deep core muscles, the transverse abdominus (TA) and your pelvic floor (PF) and re-learn how to engage them appropriately.

I had a DR at the end of my pregnancy, even though I worked to prevent it. Looking back now, I think poor posture was to blame, but we all know hindsight is 20/20. At birth my separation was about 2 1/2 finger widths at the widest. I was lucky in that simply following my training program, Birth2FitMum, I was able to heal it within 6 weeks. However, once I began seeing my pelvic health physiotherapist (PHP) I realized that it was probably my over-active TA that helped more than I realized. The problem was, even though my TA healed my DR quickly, they further delayed the healing of my poor stretched out PF.

See, the core muscles work in symphony, and when one component is over or under-active, it throws the whole system out of whack. Julie Wiebe does an excellent job of explaining this in her video here. I love her model of the piston system of the core muscles. I experienced the issues she discussed in this video. I was tensing my PF in hopes of counteracting my strong abs. Before visiting my PHP I found Julie’s program The Pelvic Floor Piston: Foundation for Fitness extremely helpful. I’ve since learned through visiting my PHP that I hold a lot of my tension in my core, through holding in my abs and PF and taking short small breaths (because you can’t really hold your diaphragm taught and stay alive!). I’ve been learning how to allow my abs and PF to relax and how to take bigger breaths, and it’s still a work in progress 2 months later. It seems once I get one issue sorted out, another pops up, and after visiting my family doctor today, it seems I am on my way to the pelvic floor clinic in my city.

Unfortunately, I won’t be able to get in for another 3+ months. In the meantime, I will continue doing my exercises prescribed by my PHP, the pelvic floor piston exercises, as well as a few other exercise I’ve found help me personally connect with my PF and breath. One of my favourites that I’ve been doing since I was pregnant is just sitting in a squat. And no, I don’t mean those awful hover squats like you’re trying not to sit on a public toilet. More like you’re squatting in the forest having a pee. I relax, and it really helps me feel my breath through my pelvic floor. If you are having a hard time understanding how your breath and your PF are connected, try this. I also like to flow through cat-cow poses while controlling my breath and PF contractions. I think the reason these exercises work for me is because it takes my TA out of the equation, because they always want to kick in and take over.

I’m hoping I can re-learn how to use my core effectively before it comes time to work on nugget #2, and I think I am on the right track. However, some days I just feel like I am missing a piece of the puzzle, and I’m hoping the pelvic floor clinic can help me with that. I encourage you, if you feel like something just ‘isn’t right’ to go to your doctor, or find a PHP near you to help you sort things out. Don’t be discouraged if it takes time, and multiple tries to figure out what’s going on and how to fix it. You don’t have to just deal with a dysfunctional body because you had a baby!

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While I am in the process of obtaining my PT certification with prenatal/postpartum specialization, I’m not quite there yet. Even then, I won’t be able to help everyone, but I don’t want that to hold you back from reaching your goals. My lovely friend Lorraine Scapens over at Pregnancy Exercise has most generously offered to give my readers a 10% discount on her programs that I used when pregnant and still use postpartum; Fit2BirthMum & Birth2FitMum as well as her other programs Super Fit Mum & No More Mummy Tummy Challenge. Simply enter the discount code ‘HMHB‘ at checkout to get your 10% off!

pelvic health, postpartum, Self Care

Strength Training and the Pelvic Floor

This week I finally kicked my own ass into gear and started gathering practice hours to prepare myself for my practical exam to finally get my Personal Training Specialist certification from CanFitPro. I sent out a plea on Facebook for anyone who would be willing to submit themselves to a session with me. I was thankful to have 4 wonderful ladies step up and come join me in my little home gym!

One thing that came up over and over again was the pelvic floor. I just always seem to find ways to work it into the conversation! I think it is because I was so blown away by the knowledge I have gained since become pregnant and giving birth that I just feel the need to share it with the world!

Did you know you can have pelvic floor dysfunction without having a baby?

Did you know you can induce stress urinary incontinence (SUI) through weightlifting?

Did you know most women don’t know how to properly connect with their pelvic floor?

Did you know a pelvic health physical therapist can help with all of these things?

Did you know that I think every single woman who has given birth should see a pelvic health physical therapist? (I hope you know this, from reading previous posts!)

It felt so good this week to share my knowledge of the pelvic floor with some lovely women, even though none of them had given birth, and some of them never plan to. The information was so well received by all of them! I think maybe they can feel my passion shining through.

One eye opening moment I had was watching this video by YouTube Vlogger Meg Squats. She and a fellow powerlifting friend discuss their issues with stress urinary incontinence and how it related to their weightlifting. I had never thought about the pelvic floor in this context, but it totally makes sense. The anatomy of the female core has the opportunity for weakness if the pelvic floor isn’t adequately engaged, thanks to the vagina. The vagina is essentially a hole in your core, and when you are exerting the levels of intra-abdominal pressure required for powerlifting, if you’re not functionally engaging your pelvic floor, it becomes a point of weakness, leaving women vulnerable to SUI or worse, prolapse.

I brought this up with the ladies I trained who are into power lifting or lifting heavy and they were blown away by the idea. I feel like every trainer who trains women needs to at least take the pelvic floor into consideration, especially when they start introducing concepts like using intra-abdominal pressure to brace for lifts. They were also surprised when they tried to engage their pelvic floor, they felt like they had no idea what they were doing! Which is a very common occurrence. I thought I was a champion at Kegels until I visited my pelvic floor physio postpartum and she helped me see that I was clenching so many unnecessary muscles when I thought I was only engaging my PF.

When I left my physio after my final (so far) visit, I took a handful of her business cards and have been handing them out to my post-partum mom friends like candy! We had a mom’s get together the other day, and I wasn’t surprised to learn that every single one of us had some form of pelvic floor dysfunction. And we are all fit, healthy women who were avid athletes and hit the gym regularly before we had our babies!

We need to talk about this more, ladies. Rather than ‘just wait until you pee every time you sneeze’ how about we say ‘have you made an appointment with a pelvic health physio yet?’