Mamas, break it up to build it up! So you don’t end up broken down! Being intentional with your breaks will help you get back to running after the baby sooner. This is where SO many mother runners sideline themselves by adding too much volume too quickly. I know your brain is ready to get …
The Four B’s For Getting Back to Running After Baby – Part 4 ~ Begin with Breaks Read More »
One of the more challenging components of getting back to running after having a baby is relearning how to balance & bounce on one leg! Your body has gone through an incredible transformation to create life, which required A LOT of physical changes to your muscles, soft tissues, and joints. These changes don’t immediately disappear …
The Four B’s For Getting Back to Running After Baby – Part 3 ~ Balance and Bounce Read More »
What do a house and your pelvis have in common? They both require a solid foundation to be successful. What do I mean? Let’s dive in. Imagine you’re building a house. Would you start with the roof and walls, or lay the foundation first? The latter, right? Without a solid base, you have nothing to …
The Four B’s For Getting Back to Running After Baby – Part 2 ~ Build your Base Read More »
Breathing is a core workout, and breath training is the first thing I prioritize with my postpartum clients regardless of delivery method. I know that may not make sense just yet, but I invite you to take a deep breath and listen in. I promise by the end of this post you’ll appreciate the role …
The Four B’s For Getting Back to Running After Baby – Part 1 ~ Breathing Read More »
Low impact workouts are greatly underappreciated by most runners. Many believe low impact always means low intensity, and therefore a lesser value sweat session, but this could not be further from the truth! Low impact sessions are a necessary ingredient for high performing runners, especially postpartum runners, and they can be both low and high …
Why low impact workouts make you a better runner Read More »
Imagine you’re training for a half marathon. You’re halfway through a training run and suddenly find yourself landing hard on the ground and grab your thigh in agonizing pain. You follow up with your orthopedic doctor and learn you’ve suffered a grade 2 muscle strain of your hamstring. She’s recommended you hold off on running …
Confession…three years ago, I committed to my own strength training habit after m-a-n-y failed attempts. I know that sounds hard to believe, especially since I talk about how important strength work is on the regular, design strength programs for my mother runner clients, and lift 2-3 times per week myself. But, it wasn’t always this …
Last August, I finally convinced my husband to let me find a new home for the navy blue velveteen recliner that had been taking up way too much space in our living room. And by new home, I mean regifted it to a family who needed a rocker for their nursery. I can’t tell you …
This is important… I saw three new patients in my office this week. All three had been through pelvic floor physical therapy (PFPT) before. When they called to inquire about PFPT with me, they all shared that they felt like they had failed PFPT previously because they were still navigating pelvic floor symptoms on the …
How to find the right Pelvic Floor Physical Therapist for YOU! Read More »
If you told your doctor that you had shoulder pain and they said, “just do bicep curls for a few weeks and come back if it doesn’t feel better,” would you be cool with that recommendation? Would you be confident that that would fix your shoulder pain? Yeah, didn’t think so… Telling someone to “just …
Aches and pains are common, but do not have to be your “normal” throughout pregnancy. If you have a provider on your medical team who dismisses your discomfort and/or tells you “that’s just what happens, you’re growing a baby,” I respectfully encourage you to find a new one, ASAP! Every mama deserves support from a …
How can a pelvic floor physical therapist help me during my pregnancy? Read More »
“Do I need to wait until I fully stop nursing, and/or wait until my postpartum hormones have returned back to pre-pregnancy levels to be able to begin pelvic floor physical therapy (PFPT)?” HECK NO! You do NOT need to delay your healing, Mama. There is NO REASON why prenatal hormones, nursing hormones, postpartum hormones, and …
Do I need to wait until I stop nursing to see a PFPT? Read More »
Energy is a form of currency. Moving our bodies requires energy. Pregnancy and Postpartum require A LOT of energy: mentally, physically and emotionally. While exercise is beneficial for our health, it can only be a value add when we have enough energy stores in the tank. Otherwise it simply creates another energy debt to our …
Are you overdrafting on your energy bank account? Read More »
If you’re not, I encourage you to start and it goes far beyond knowing your ovulation window. Here’s why… Full disclosure: I didn’t start doing this regularly until September of this year. Prior to this, I only cared that my period occurred regularly (I’ve had a prior history of irregular cycles in my younger years, …
“When should I see a pelvic floor physical therapist (PFPT) postpartum?” One day, this won’t even be a question since it will be part of the maternal standard of care. One day! Until then, let me help answer this common question… Short answer – anytime, and as soon as possible! Here are a few suggestions: …
Let’s pretend your pelvic floor is the MVP on your pelvic soccer team. It’s been told to: Never miss a practice. Never miss a training session. Always carry the team. (aka you’re doing alllll the kegels) Now let’s also pretend that your MVP is the only one that shows up to practice. It’s doing all …
What your pelvic floor and a soccer team have in common Read More »
You’re expecting me to say KEGELS! Let me tell you right now, I’m NOT gonna. That is NOT the best way to strengthen your pelvic floor for the long haul. Yup, I said it. Kegels alone do not teach your brain how to use your pelvic floor in real life situations. That’s like telling someone …
Yup, this is a thing. Postpartum hormones are a doozy in more ways than one, especially when it comes to your joints and surrounding muscles and tissues. When I share this with my patients, they often respond with, “that explains a lot, and why doesn’t anyone tell us these things?!”. Mama, I hear you! There …
We don’t yet talk openly enough about the heartache and grief that comes with miscarriage and infant loss. We also don’t yet talk openly enough about the physical changes that mama’s going through while she says good-bye to her little one all at once. There is so much that a woman’s body goes through during …
Supporting mothers after miscarriage and infant loss Read More »
Imagine you’re training for a half marathon. You’re halfway through a training run and suddenly find yourself landing hard on the ground and grab your thigh in agonizing pain. You follow up with your orthopedic doctor and learn you’ve suffered a grade 2 muscle strain on your hamstring. She’s recommended you hold off on running …
Just listen to your body, and ease back into things…many mamas are given this advice after their 6 week postpartum check-up. While this recommendation is well intended, it is far from helpful. Here’s why: It’s vague and waaaayyy too general It leaves mamas on their own to figure things out It assumes everyone knows what …
Why “just listen to your body”, just isn’t enough! Read More »
If you told your doctor that you had shoulder pain and they said, “just do bicep curls for a few weeks and come back if it doesn’t feel better,” would you be cool with that recommendation? Would you be confident that that would fix your shoulder pain? Yeah, didn’t think so… Telling someone to “just …
Have you ever noticed yourself holding your breath when you’re working out? Or while trying to lift/hold something heavy? What if I told you that your breath holding strategy was preventing your pelvic floor from supporting your body most fully? And because of your pelvic floor not being able to support you most fully, that …
How to use your breath to improve your core connection Read More »
Exploring how to use the different phases of our breath as we move through our day, as well as, during fitness activities is an important stepping stone towards postpartum recovery. This is also important for returning to more complex and/or high impact movements, and running. . So, when to use an inhale vs exhale? An …
How many ladies have heard this? ? “Practice your kegels by trying to stop your stream while peeing.” Quit this habit right now, ladies. Seriously, STOP! I can’t tell you how many times I’ve seen and heard this recommendation, and on places like WebMD no less — not to mention how many of my clients …
So I have this idea…what if we started changing the conversation around baby registries? What if we started making them family registries – meaning what does the family need beyond just baby gear and supplies? To be clear, I’m not saying that gifting baby clothes, toys, gear, etc. isn’t useful, but I feel like there …
When Can I Get Back to Running After Having My Baby? This is probably the number one question I get asked by my mother runners. While many are looking for the answer of, “at X days/weeks postpartum”…which I totally understand since most other things during pregnancy/postpartum are measured this way…there is NO specific date to …
When Can I Get Back to Running After Having My Baby? Read More »
“Mom Brain” Yes, it’s a real thang. Yes Mama, your brain is changing, too. Yes, it’s in your head, but it’s not “just in your head…” Ladies, you know what I mean ? Pregnancy and postpartum periods are hallmarked by many important hormonal changes, for obvious reasons. The only other time in a woman’s life …
“Lemme pee real quick!” ???????? Ladies: STOP ? DROP your ?fully on the seat, and let that stream ?ROLL on its own. HOVERING and/or PUSHING Isn’t doing you any favors. And by you, I mean your bladder AND your pelvic floor. I used to be guilty of doing this, too. I had no idea that …
“Lemme pee real quick!” STOP power peeing! You’re overpowering your pelvic floor! Read More »
“I thought I was the only one…” “Nobody tells you this stuff…” “Why is there so much preparation for pregnancy and delivery, but nothing afterwards?” “Why doesn’t anyone talk about how hard postpartum is, especially those first few months?” “I wish someone would have told me.” This is what I hear over and over again …
Sharing your postpartum journey improves maternal outcomes Read More »
“How the F do I get FASTER?! I’m soooo slow now after having my baby. What gives?!” Sound familiar? Mama, you’re not alone…Let’s talk about WHY, and WHAT you can do to reclaim your SPEED! 1⃣ BUILD YOUR BASE FIRST ? You have to build your base BEFORE you earn the right to work on …
✨Your ribcage is connected to your pelvic floor ✨ Our primary breathing muscle (diaphragm) works with our pelvic floor How well our diaphragm works depends on how well our ribcage moves How well our ribcage moves depends on how well it can rotate ? Test this for yourself: 1⃣ Slump forward in your chair and …
-Ribcage Rotation- Why it’s important and how it impacts your pelvic floor Read More »
Ladies, our monthly cycle impacts our athletic performance, period. The hormonal changes that naturally occur throughout the month influence our: cardiovascular system, respiratory rate, temperature regulation, strength output, insulin sensitivity, soft tissue flexibility, when we prefer to utilize carbohydrates vs fats for energy, just to name a few…it’s not just in our heads (that’s another …
Pain with sex isn’t sexy, and while this is really common amongst women postpartum (PP), not enough people are openly talking about it. The lack of talking about sex in our society, in general, makes this problematic leaving many women to think, “it must just be me…” This creates additional feelings of shame, depression, anxiety, …
Let me tell you a story… A common story I hear all too frequently from my patients: “My knee has been bothering me for a few weeks. It first started when I began increasing my mileage, but would bother me mostly after my runs so it was hard to tell at first. I kept running …
Got knee pain? How’s your pelvic floor strength? Did you know they could be related? Read More »
Mother runner overtraining is no joke! It happens A LOT. And no, overtraining is not just for elite athletes. Let’s start by explaining what overtraining is before we dive in deeper.. Overtraining syndrome (OTS) is defined as an increase in training duration, intensity and/or frequency that is beyond the athlete’s ability to recover within a …
I have a lot of feelings about the labels that are placed on c-section deliveries. I notice our society’s use of negative language when discussing this method of delivery. I can’t tell you how many times I’ve heard the following phrases: ?“I hope I don’t have to have a c-section…” ?“I know I need to …
Stop ?peeing just in case… While the idea of going to the bathroom “just in case” (JIC) sounds good in theory, doing so frequently over time causes an increase in the communication signalling between the brain – bladder reflex. This type of increase gives the bladder a sense of being full prematurely, triggering the brain …
Why Dr. Chris doesn’t believe in good vs bad movement, and why she wants to encourage you to hit “unsubscribe” to that idea too…because it’s not doing you ANY favors. A note from Dr Chris: Think back to when you were little…Like a little kid on the playground. Do you ever remember thinking,“Ooooo, ya know, …
“I’m afraid of making things worse…” I hear this all the time from the mamas I work with. They often meet me after having been told to “take it easy” those first few weeks after delivery, to then being given the “all clear” at their six week postpartum visit. This is like going from zero …
With all the changes happening in the world today – virtual doctors appointments, Zoom happy hour with friends, video calls for board meetings, etc. – we’re seemingly bombarded with a sensory overload. Technology has somehow taken the place of more traditional modes of communication during the COVID-19 era, and this can be frustrating, taxing, and …
Telehealth Physical Therapy: Just as Effective as In-Person Visits Read More »
Headaches can strike at any time – without invite or warning – and if you’re anything like the majority of people out there, they can often affect your mood, energy levels, and general wellbeing. For some, though, headaches can be more than a passing inconvenience, with pain and discomfort lasting for a much longer time …
Headaches: What To Do When You Just Can’t Get Rid of Them Read More »
The Female Athlete Triad “Why do I feel so tired all the time?” “I slept plenty, but I don’t know why I still feel exhausted.” “I keep trying to push myself in my workouts, but I’m not making the progress I think I should be based on my efforts and training plans. What gives?!” …
Why Leaking While Running Isn’t Ok – Part 3 Welcome back to the third and final installment of this pelvic health series! Thank you for your interest in this important topic. Before I dive into today’s material, let’s quickly review what we’ve covered so far… In part one: We talked about how leaking while running …
Why Leaking While Running Isn’t OK – Part 2 Welcome back to the second installment of this important pelvic health series. In my first post, I explained leaking while running is common (one in three ladies!), but that it is by no means normal, and should not be something that you simply surrender to …
Four Years Ago…I Took A Huge Leap Of Faith You know that feeling when you put an intension out into the universe, and then suddenly all the stars seem to align? And this usually likes to happen around the time when you don’t quite think you’re ready, but you decide to be brave and do …
Why Leaking (Urine) While Running Isn’t OK Do you make sure to pee before and sometimes during your workout, just in case? Do you wear a pad when you run because leaking is usually a thing? Do you intentionally wear dark colored clothing to hide any leakage that might happen? If you answered yes to any …
How To Incorporate Pilates Into Your Running Routine (and my top 5 mat pilates exercises for runners!) In my last post, I discussed the many benefits of incorporating Pilates into your weekly workouts to improve overall strength and running performance. Perhaps you’re curious to explore this movement practice, but are unsure where to start. This …
How To Incorporate Pilates Into Your Running Routine Read More »
Why Pilates Makes You A Better Runner Every runner I know, including myself, is always looking to improve, whether they outwardly admit it or not. Everyone wants to feel better, faster, stronger (cue Daft Punk music here), and reduce his or her risk of injury. If you’ve read any of my posts so far, you …
Got knee pain while running? How’s your cadence? Knee pain is a common complaint amongst runners, and often one of the most prevalent reasons for keeping a runner sidelined. Such aches and pains are usually the result of a number of factors, but a common denominator related to such injures is a suboptimal cadence (1-5). …
Got Knee Pain While Running? How’s Your Cadence? Read More »
