postpartum timeline

Virtual Women's Health & Fitness Workshop

What the heck is a virtual workshop? It is a flexible way to gain valuable information about Women’s Health & Fitness without having to leave your house.

Join Dr. Megan Rome, Physical Therapist & myself Pregnancy & Postpartum Athleticism Coach on Saturday, March 9th at 10am from your phone or computer for a virtual workshop.

Dr. Rome will start things off by discussing what the pelvic floor is and the muscles associated with the pelvic floor. From there, she’ll talk about some of the common symptoms you may be experiencing and is not limited to pregnant & postpartum moms. Women who have never had babies & even men can experience the below:

 ·      Prolapse

·      Diastasis Recti

·      Incontinence

Next, I’ll take you through ways to help manage, monitor, & resolve symptoms through movement. You won’t be sitting the whole time; we’ll be getting up & moving! A few things I will teach you are:

 ·      How to engage the pelvic floor & core

·      Postural awareness

·      Breathing techniques

·      How to connect the dots with functional movements

The software is user friendly & no logins are required. Once you have purchased the workshop, you will receive a link on March 8th to join. Simply click the link on March 9th at 10am & you’re in! You have the option to be seen or stay behind the scenes. There will be a comment box to ask questions throughout the virtual workshop and we will also save time at the end for additional Q & A. Now until February 24th you can save $5 when you sign-up. Use promo code: SALE at check out.

Still unsure if this is for you? Below are a few questions I’ve been asked that may help you decide.

1.     Do you have to be a mom or someone who is experiencing the above symptoms to sign-up for the virtual workshop? No, you do not have to be a mom or be experiencing the symptoms above. Women who have never had babies and men can join in.

2.     I’m a fitness instructor and I train pregnant & postpartum women. Can I join? Yes, you can join. This virtual workshop will provide a general guide of where to start and symptoms to look for. After the workshop, I highly suggest investing in your coaching and gain more education on pregnant and postpartum athletes. Brianna Battles has a great course for coaches- Become a Pregnancy & Postpartum Athleticism Coach .

3.     I’m not good with technology. Is the software user friendly? Yes, the software we’ll be using is Zoom. No logins required. You will be sent a link on March 8th, simply click the link on March 9th at 10am and you’re all set. There is a demo video below on how to navigate Zoom.

4.     I don’t want to be seen. Can I turn off my video screen? No, problem. There is an option to turn your video screen off.

5.     I don’t exercise, but I’m having problems with some of the symptoms above. Can I still join? Yes, 100%! You do not have to be someone who works out regularly to join in.

Still unsure? Please reach out and I can answer any additional questions you may have. We hope to see you there!

 

What is Prolapse?!

Prolapse is the descent of the pelvic organs towards the vaginal opening. Along with other pelvic floor dysfunctions, prolapse can be scary and uncomfortable to talk but it shouldn’t be. There are several different types of Prolapse and different degrees- ranging from 0 to 4. Some of the signs and symptoms to look for are:

·      Pressure

·      Heaviness in the vagina

·      Excess tissue or a bulge

·      Leaking of bodily fluids

·      Inability to retain a tampon

·      Pain

The first thing you should do if you think you may have a prolapse is to NOT resort to doctor google, but to seek out a Pelvic Floor Physical Therapist for an assessment- Find one here. Second step is to find a Pregnancy and Postpartum Athleticism Coach in your area- find one here. If there isn’t a coach in your area reach out, I offer 1-on-1 coaching and group coaching remotely.

Having a prolapse isn’t black and white and there is no such thing as “safe” and “unsafe” exercises for prolapse or any other pelvic floor dysfunction. With the help of a physical therapist and a fitness coach with continuing education working with these types of symptoms can help you build strength, awareness, confidence, hope, longevity, and so much more! If you’ve been told you can never lift heavy weights again or you should never run again get a second or even third opinion. The end goal is to get you to a place where you know how to monitor and manage your symptoms and do the things that make you happy.

 

Time is on your side

Our baby turned 1 this month! Her first year of life has been one heck of a ride. There were more breakdowns than I can count & so many “I don’t know WTH I am doing” moments but guess what?! WE survived!

At 1 year postpartum, Do I feel like my “pre-baby” body is back? No. Is that a bad thing? Of course not. I have my body that has gone through change. I am slowly building up my strength, endurance, and most of all my confidence inside & outside the gym. I didn’t give myself a strict timeline of when I was going to do certain movements (everyone’s timeline will be different). There were a few things I waited to add in (running, jumping, midline exercises, etc). For the most part, I went off of how I was feeling that day (sleep deprived? Fatigued? Un-motivated?) and if I could do the movement with a strategy that was going to support the task. Yes, there were times when I was frustrated & felt like I wasn’t progressing. The first 6 months felt like years to me and I just wanted to be myself again and do whatever I wanted to in the gym. It wasn’t until about 4 months postpartum that things started to click for me & my point of view changed. If I could go back and tell my newly postpartum self to slow down and take it all in…. I would

Now, that a year has come and gone, I find myself happy and sad at the same time. I’m happy that Saylor is happy and healthy after 1 year, but I’m missing the late night snuggles and naps on my chest. People like to hand out their advice often to pregnant & postpartum moms, so I’ll just add to it

Try to be patient, bond with your baby, trust the process, & your body. Time is on your side for recovery, even if you think it’s not. Slow down, enjoy the journey. Before you know it this time will be gone.

 

-Coach K 

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