The Perfect Exercise Routine for Urinary Incontinence
FemFusion Fitness | Women's Health and Lifestyle Blog
by Brianne
3y ago
A friend recently asked me the following GREAT questions via Facebook: "I've been following you for many months and enjoy reading your blogs. I have one request and one question: 1) I am a mother of three children, what exercise would you recommend for urinary incontinence? I see thousands of exercises, but being a perfectionist I don't do any because they're not "perfect" (such an evil word). Is there a five-minute one? Ten-minute? Is twenty minutes the most effective? Every day? Every other day? I drive myself crazy and do nothing... 2) I saw a poster for young women about urinating. Two po ..read more
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Pelvic Floor Relaxation Technique
FemFusion Fitness | Women's Health and Lifestyle Blog
by Brianne
3y ago
Have you ever been so tense... So anxious... So bothered and frustrated and fearful and amped-up that everything in your body felt clenched and tight? I have a relaxation technique to help you! People normally notice tension in their shoulders and neck. However, the next time you feel this way, hone in on your pelvic region. You may note that your bottom muscles are clenched, and usually, your pelvic floor muscles will be tight and clenched as well. Just like unchecked shoulder and neck tension can contribute to headaches, so too can unchecked pelvic tension contribute to pain. Some peop ..read more
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Thutt Exercises for Looser Hips and a Lifted Rear
FemFusion Fitness | Women's Health and Lifestyle Blog
by Brianne
3y ago
The thutt is the place where your thighs meet your butt. I have to thank my friend Jill for introducing me to the term "thutt:" the place where your thighs meet your butt. In proper anatomical terminology, the thutt is actually called the "gluteal fold" or "gluteal sulcus," but THUTT is much more fun! Jill taught me some awesome thutt exercises that I've been doing regularly, in my home workouts. I've found that doing thutt exercises 2-3 times each week is a great way to keep my hip joints moving freely and my booty perky! The video below is a family affair; my husband ..read more
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Can I have pelvic organ prolapse if I haven't had kids?
FemFusion Fitness | Women's Health and Lifestyle Blog
by Brianne
3y ago
One of my dear friends — who hasn't had children — recently told me that although she loves my FemFusion classes and videos, she always kind of "ignored" my jibber-jabber about pelvic floor strengthening because she hasn't had kids. She knew pelvic floor health was important for women in general, but thought that conditions like prolapse and incontinence only pertained to women who'd given birth. It wasn't until she read my book that she realized that pelvic floor dysfunction can affect women of ALL ages and stages, and that no woman is left behind when it comes to changes ..read more
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Breath and Relaxation For Pelvic Floor Tension and Pain
FemFusion Fitness | Women's Health and Lifestyle Blog
by Brianne Grogan
3y ago
Breathwork and meditation bring us into a state of relaxation. This state of calm wellbeing reduces stress and improves our body’s ability to heal. You DO have power over your body! How do breathwork and meditation relate to the Pelvic Floor? The main topic people share with me is the ANXIETY that pelvic floor issues bring. So many people have pelvic tension, pain, bladder leakage, prolapse, or rectocele, and the constant preoccupation and worrying about leakage, pain, or pelvic shift during daily activities is a huge struggle for many men and women. It’s been said that “pelvic health is ment ..read more
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Hysterectomy Preparation
FemFusion Fitness | Women's Health and Lifestyle Blog
by Brianne
3y ago
Recently, I received a fantastic question (see below): "How can I prepare for a good recovery from a hysterectomy?" Before diving into specifics, let's define hysterectomy. A hysterectomy is the surgical removal of the uterus. Accompanying organs (including the fallopian tubes, ovaries, and/or cervix) may be removed at the same time. Hysterectomies are often performed to treat conditions such as fibroids, heavy menstrual bleeding, endometriosis (when uterine tissue grows outside of the lining of the uterus), adenomyosis (when endometrial tissue grows into the muscle wall of the uterus), uteri ..read more
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Lift Pelvic Support Series
FemFusion Fitness | Women's Health and Lifestyle Blog
by Brianne
3y ago
Do you have (or suspect you have) prolapse? If so, you’re not alone. As many as 50% of postpartum women experience some degree of pelvic organ prolapse, and even women who’ve never been pregnant can develop the condition. It’s more common than you might think, and sadly, it’s under-discussed, under-recognized, and often passed off as something you “just have to live with.” That’s why I'm so excited to share "Lift," my tried and trusted video series for pelvic organ support! This 5-week series is designed to help women with mild to moderate prolapse manage their symptoms. It's also great if you ..read more
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Prolapse Surgery Alternative, Pessaries
FemFusion Fitness | Women's Health and Lifestyle Blog
by Brianne Grogan
3y ago
All of your intimate questions answered about pessaries! What are they, how they work, and how to know what types are best.  If you're looking for a non-surgical option to manage your prolapse, then a pessary might be just what you are looking for. A pessary is often quickly bypassed as a treatment option for most women, leaving people to think that surgery is their only option. This post is based on highlights from Episode 59 of my podcast, Dr. Bri Talks Lady Bits — an awesome interview with physiotherapist Michelle Lyons. If you have tried a pessary or are looking for a surgery al ..read more
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"Squishy tummy" and other postpartum Q's
FemFusion Fitness | Women's Health and Lifestyle Blog
by Brianne
3y ago
I love hearing from you!!! I enjoy helping in any way I can; answering questions, clarifying, and pointing you in the right direction(s) for additional guidance. Read on for some recent reader questions, and know that you can contact me any time with questions of your own. Just reach out on social media! I am a Pelvic Floor Specialist and can help you get your body back after your baby. I can help you reduce (or even reverse) symptoms and learn how to love life again with prolapse. Join me in my Lift Program!  Love life again with lift! The first postpartum question: I used to hav ..read more
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Spinal fitness exercises (video) for back health
FemFusion Fitness | Women's Health and Lifestyle Blog
by Brianne
3y ago
If you have watched my videos on YouTube, you know that I am a HUGE proponent of moving in all directions. By "moving in all directions," I mean getting OUT of the straight-plane, linear movement patterns that we are usually confined to with our normal daily routines of sitting, standing, walking, and running. It's rare that people move their body in ways that are NOT linear... Even kickboxing and (most) fitness classes tend to focus on movements that are straight ahead, straight back, or straight out to the side. But the thing is, our hips, spine, shoulders can — and should — do MORE than li ..read more
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