Disclaimer: The information provided in the following post is not intended to diagnose or treat any illness or injury. It is for educational purposes only. If you choose to try any of the tips or exercisers presented here, you do so at your own risk. Please consult your physician or health care provider before you start any program. Not every nutrition plan or exercise program is safe for every person. Correct execution of all exercises and nutrition programs is imperative to prevent injury or other adverse effects. Please consult your healthcare professional if you have any questions about ..read more

Pelvic Organ Prolapse (POP) can be a scary diagnosis, and often leads women to think that they need to put their heavy lifting and high impact exercise aside because of discomfort or scared they're going to make it worse. Understandably so, since it's been identified as a potential risk factor especially when prolapse was diagnosed alongside with vaginal birth. If you're looking to learn about Pelvic Organ Prolapse, you won't find that here. But I have you covered with a past blog post - just click here and it's take you straight to it. Perhaps shockingly though, up to 31% of women are affec ..read more

If you got here by Google-ing something along the lines of "breath to reduce stress," "how to breathe when I'm stressed?" or "meditation to ease my anxiety," then I'm so glad you made it here! Because, truth be told there's a lot of information out there... and for the average person, it can set you up for failure. On top of running regular group yoga classes and private yoga session, I get hired by a lot of businesses to run wellness programs for their employees and a lot of similar themes come up when I’m working with them on the structure of their classes.“Can you add some breath stuff to ..read more

I’m sitting in Coffee Culture with a Medium Salted Caramel Latte on my right; my periwinkle blue water bottle to my left and staring at my blinking cursor trying to decide how I want to write this blog. I'd be lying if I said this was the first time this has ever happened to me. Of all Pelvic Floor related things that I've helped 100s of women work through over the years, Pelvic Organ Prolapse (POP) seems to be the one that the one that brings on the most amount of embarrassment and anxiety. And when I sit put together content that will help you navigate your symptoms through movement,   ..read more

What’s the first thing that pops into your mind when you think about pelvic health? Kegels, Kegels, kegels. 100s of them, 1000s of them. And even though today’s article is about ways to do a Kegel properly, it would be completely irresponsible of me if I didn't mention that sometimes Kegels could be doing more harm than good. Many associate pelvic floor "weakness" as being unable to contract or engage when you need it the most. Makes sense right? If you pee yourself during your favourite fitness class, there’s this assumption your pelvic floor wasn’t strong enough to hold that pee in when yo ..read more

When I share how much your pelvic health can be improved with breath, I'm typically met with an eye roll and a sigh (in no particular order). That probably has a lot to do with the fact that breathing is a natural act that we don't really pay that much attention to. It's not just breathing, it's how you use your breath, especially in the early stages of improving your pelvic health in movement, and a subtle change can create a difference immediately. Here's the thing, you don't need to use the breath techniques below 24/7, they are tools to get the right muscles moving internally to support ..read more

I have a love/hate relationship with alignment. On one hand, I’ve seen the impact of posture in terms of back pain, leaking, and tension in the pelvic floor. But I also don’t believe we’re meant to hold any particular position for long periods of time. We’re dynamic, 3-dimensional beings and we’re meant to move in a variety of ways. Truth be told, my relationship with “bad posture” started in the third grade - long before kids were even a thought in my mind. I was sitting on the gym floor during some assembly, and I was sitting remarkably tall, but as soon as I looked around the gym at other ..read more

We spend so much time trying to figure out the best way to improve our health and wellness when one of the most important factors is often overlooked. Hydration (ie. getting enough water). And while you can put in hours everyday at the gym, spend your hard earned cash on the best organic/natural products, and eat well -  not getting enough water can totally undermine the results you're looking for,  plus not getting enough water can havoc on your body, and even mild dehydration can impact your brain function, your mood, and even your pelvic health. A Google search of "How much wate ..read more

Wether I'm working with women just starting their fitness journey, or who've been working out for a while - but running into some *cough cough* pelvic floor concerns, there's one thing I need you to know - you're stronger than you think. Many women come to me with the same concern when it comes to weight training, "I don't want too get bulky" or even more popular in my line of work, "I can't workout, because I'm embarrassed I'll pee myself." No problem, no matter which camp you fall into (or both) I've got your back. But what often happens then is they stay with the exact same exercise progr ..read more

I'm assuming that since you stumbled upon this article, you already know what is a Diastasis Recti (DR). But just in case a trip down a rabbit hole led you here, a Diastasis Recti is typically defined as a 2 cm gap between your 6 pack muscles (Rectus Abdominus). The gap is caused by a stretching of the soft tissue, called the linea alba which runs vertically between the two sides of rectus abdominis. Just to clarify, that this is not an outright splitting of the abdominals, and I KNOW I can't be the only one who thought this the first time I heard the words "abdominal separation". Wait, it e ..read more