Today’s post is all about Diastasis Recti. My guess is that you’ve probably heard of Diastasis Recti before, but the information online is sometimes not the most accurate. There’s a lot of misinformation and fearful messaging going around?.   I want you to know the real facts!  In this post, I’ll share exactly what diastasis recti is and how you can minimize the severity of it during pregnancy and how to start the healing process in postpartum. What is Diastasis Recti? You might have heard the terms DR, DRA, or ab separation before…they all mean the same thing: a gap betwee ..read more

New motherhood can be very demanding on a body that has just gone through 9 months of pregnancy and the event of birth. New mothers spend hours and hours feeding, holding, rocking, and taking care of a new little human…all while recovering from pregnancy and birth. With all that new work often comes the hunched shoulders, the low back pain, the leaking, and the pelvic floor heaviness symptoms…like hello mom posture syndrome! Postpartum mom posture is real, but the good news is that you can improve it with the right exercises. Intentional strength training can make a huge difference in your ..read more

If you’re like most people, you’ve probably heard of kegels. Kegels are pelvic floor contractions that are often recommended as a pelvic floor release exercise.  Basically, kegels are supposed  to help with pelvic floor tension and pelvic floor tension myalgia. Listen up, I’m not against kegels. In fact, I do teach my expecting and new moms how to do kegels properly. However, the problem is that a lot of practitioners don’t have extended knowledge about core and pelvic floor health. Additionally, they don’t have 2 hours to spend with you to teach you how to do kegels properly.  ..read more

Pregnancy is a time of great change for your body – and that includes your pelvic floor muscles. As your baby grows, the pelvic floor muscles need to stretch and adapt to support the added weight. If you’ve been following me for a while, you know I LOVE pelvic floor release. I want to touch on the pelvic floor relaxation component that’s SO crucial in the birthing process.  What is Pelvic Floor Release? If you’re not familiar with what this is, it’s simply learning how to let go of the tension in your pelvic floor and allowing your pelvic floor muscles to lengthen/relax how they’re ..read more

Are you experiencing leaking during an exercise? Most women suffer from weakening of the pelvic floor after childbirth. It can be frustrating and embarrassing, but you are not alone! There are several reasons why this might be happening, and kegels are not always the answer. In this blog post, we will discuss seven potential reasons why you might be leaking during an exercise.  Leaking during an exercise can be due to a variety of factors, including: Posture Simply put, posture is the position that our bodies take in reaction to gravity’s influence. It is how we carry ourselves through ..read more

Have you ever noticed how difficult it can be to just breathe as your belly grows in pregnancy? Expecting mamas tell me all the time how they can feel uncomfortable, experience lower back pain, hip pain, and can feel out of breath with simple tasks. The siscomfort in the deep core happens as your organs are getting pushed up against your ribs, diaphragm, and lungs! Your breathing becomes more prominent in your chest and it becomes harder to initiate your breath from your diaphragm. If you’ve been pregnant, you know what I mean! This is when the Deep Core Connection Method becomes su ..read more

 Your 50 year old self will thank you for waiting to heal before starting Running Postpartum. You grew a baby for 9 months and dealt with nagging aches and pains, body changes, morning sickness, and peeing what seemed like every 5 minutes. You’re now a new mama of the cutest baby in town and you want to feel like YOU again! Your doctor gives you the “green light” at your 6 weeks postpartum checkup. In addition, you get the greenlight to go back to whatever activities you want to do! Wooohooo! You’re so excited to start hitting the pavement again or go back to your bootcamp classes as yo ..read more

As I write this in April 2020 we are in rapidly changing times as the world tries to combat the COVID-19 pandemic.  I’ve been having conversations with many expectant moms lately. One thing that comes up a lot is the fear of not being “ready for birth”. First off, I want you to know that you are doing your best right now and that what you are going through is really hard. Getting ready for birth and motherhood in a time of a worldwide pandemic can be stressful to say the least. The best advice I can give you is to continue working on your physical and mental preparation. Allow yourse ..read more

  What Is Diastasis Recti? Diastasis recti is the thinning and stretching of the connective tissue (linea alba) that lies between your 2 rectus abdominus sheets (6 pack muscles). This is something that happens naturally as your belly expands during pregnancy and close to 100% of women who carry full term will get some amount of separation. During the first 6-8 weeks postpartum, a lot of healing will naturally occur. For about 1/3 to 1/2 of postpartum women (depending on which study you look at), they will still have a “gap” after the first 8 weeks postpartum. At that poin ..read more

One of the best feelings as a mother is holding your newborn baby after 36-42 weeks of growing them in your body. For most mums, nothing beats this feeling and they embrace all the physical changes that come with having a baby. However, some mums want to quickly get back in shape and quickly lose the mommy pouch and baby weight. While lower belly pouch exercises can help lose the mommy pouch and strengthen your core, I strongly recommend allowing your body to heal before getting started. First, let me set the record straight that I don’t think there’s anything wrong with having fat in the low ..read more