Power Over POP

Life has demands and those demands can put a lot of strain on our body if we are not strong enough to handle them.

If we are not strong enough to handle the demands we place on our bodies, this is where Pelvic Organ Prolapse, Hernias and Incontinence can result.

Our Fitness Routine should make life easier and less of a strain. 

And Remember Life is a Workout in itself and our Fitness Routines should improve the way we lift and move our bodies in our daily life. 

Learn in this episode more WHY Moms need to know how to properly lift heavy and the steps and the foundation work that needs to happen along the way. 

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I am so proud of this framework, I honestly would shout it from every rooftop if I could. No Joke! 

It was been a long and trying road to create and I amsure it'll evolve even more because I am constantly gather more and more information to share with my members. 

When thinking about Better Strength Training techniques and Your Pelvic Floor Health, the information can seem VERY overwhelming. You may get fustrated and when we get fustrated we do what? Quit, throw up our hands and say "Done!" and just stay where we at in life - misrable and distrusting of our bodies. 

So my goal with this framework is to make this process 100x easier and mich more straight forwards so you don't quit! So you see and feel results and learn how to Forever Power Over Your POP and do Fitness you love. 

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Your Life is a Workout in itself. Your Fitness Routine Should make life easier. 

Learn about Three Common Strength Training Movements that when progressed and done with intention can make you feel more able in your daily life. 

Feeling more able means - minimizes symptoms while moving your body like you want either in life and / or fitness. 

We will focus on the Hip Hinge, Push Up & Carry movements. 

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In this Podcast you hear from a Past Member of mine recalling her journey through changing her beliefs around how to take care of herself and thus changing her life. 

This is a Story of REDISCOVER (the first Phrase in my Virtual Program) ... Accepting that the information you thought you knew maybe actually wrong ... And Being OK with being wrong  ... Then Growing and Learning to improve your quality of life. 

Then moving through the Next Phrases - RELEARNING and finally REFOCUSING. This is another journey of hope. My WHY behind my professional mission. 

This is a Story of hope and inspiration. 

You can overcome Your POP and do fitness & life the way you want. 

It's a process but if your willing to commit, it works! 

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My programs and services are built around the Framework - Rediscover, Relearn & Refocus. Let me explain what those mean to me and what they also mean for you doing Fitness in Postpartum and/ or with Pelvic Organ Prolapses. 

Stop comparing yourself and your abilites to others, embrace your own awesomeness. 

Modifications help you meet your body where it's at right now, to then strengthening it over time with intention. 

In order to Power Over Your Pelvic Organ Prolapse(s) you need to Embrace Mods. 

I will help you Re-evaluate, Refocus and Relearn about Your Body to have Lifelong Tools to Forever Power Over Your POP...

Do fitness and life how you want. 

Simpliciity is the KEY to SUCCESS. 

Simple Basic Movements.

Simple Balanced Nutrition. 

Simple Fitness Routines 

etc etc etc.

You Do Not Need Fancy Moves, Exercises, Equipment or Devices to get your Pelvic Floor along with the Rest of Your Body STRONGER. 

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FIRST ... Stop doing Sit Ups & Crunches. 

Instead learn more body awareness, proper recruitment patterns and a realize that "spot training" just doesn't work and can actually cause more Pelvic Floor Strain down the road. 

The Focus is; 

1) Pressure Management 

2) Correcrt Muscle Recruitment 

3) A Whole Body Approach

THIS EPISODE is all about number one ->  Pressure Management - Intra-Abdominal Managament 

What it is and what it has to do with "mom pooch". 

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Do every wonder if your just wasting your time with bridges or worse encouraging incorrect movement patterns? 

Bridges are one of the MOST common exercsies assigned to a Postpartum routine, but they are also the most common exercsie that is executed wrong.

In this episode I, Christina Your Pelvic Floor Fitness Coach will dissect Bridges, as well as look at how your pelvic alignment and postural strength determine your bridging style. 

"A" is the first thing you need to master BEFORE doing any kind of fitness routine with pelvic floor dysfunction. 

My ABC Method is all learned before you even start fitness. 

Getting the chin back and finding your optimal alignment is key to taking unneeded pressure our of your pelvic floor and decreasing your symtpoms. 

To then beable to do fitness safer and with more intention. 

Your in the yogi flow and feeling good as you head into a Down Dog Position and there it is... The Vaginal Fart. 

Needless to say you lost your flow and are extremely embarrassed to say the least. 

Why does this happen? What can you I do to stop or manage this unpleasant situation? 

I'll break it down for you in this "little nugget" of information! 

Hold Tight...But not in your pelvic floor!

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Let me just go on the record to say I will never have you work one of these areas and not the other at the same time. 

Targeting the core muscles can put a lot of strain down into your pelvic floor when you do not apply Your ABCs Method that I created from my Professional Teachings as well as my Personal Experience. 

Learn the how and why from this "little nugget" of information episode. 

LINKS -

Here is a little "nugget" of information for you to apply to your daily task and fitness. 

Being more aware of your pelvic floor while performing efforts like opening a can of pickles to lifting a heavy barbell off the ground is key to protecting your pelvic floor health. 

Exhaling BEFORE You Lift or Jump will help to achieve this, listen to this episode to learn WHY. 

LINKS - 

A good exhale gets your core firing correctly, supports the spine and gives you the ability to lift things. 

Let me break down how to keep your Pelvic Floor Safe during an exhale and what needs to happen as prep work to be able to do that. 

Fitness With Pelvic Floor Dysfunction is different, it has to be. You have a disconnect in your system and you can not continue to place more strain on it with tradtional exercise / fitness techniques. 

It's time to listen to your body. 

I have said it before and I'll say it again ... Strong Functioning Glutes = Strong Functioning Pelvic Floors.

Glute and Hamstring tightness contributes to Pelvic Floor Dysfunction. Trying to force our bodies into a deep squat with these being tight can wreak havoc on the kness and render our glutes inactive. 

Here are THREE techniques to apply to your squat so we can get them working for Your Pelvic Floor. 

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It's time to listen to what our bodies are trying to tell us. 

If you leak (or have urgency, pevic pain / discomfort, abdominal separation etc etc) you have a disconnect in your system that needs to be addressed.

You can eventually do traditional fitness bur FIRST there needs to be more investigation into why you have this disconnection.

It is not just a mom thing or something to ignore. 

Understand what Pelvic Floor Dysfunction is that it occurs in 1 in 3 women. Do not ignore it.  

Learn the Three things I do with all my meembers before fitness. 

You can train your bladder. Pretty cool right? Apply these simple tactics to decrease urgency and work to avoid urinary leakage. These are simple, practical techniques that you can apply today.

Mission of Awareness and More Intention in Mom Fitness. Knowing how and what your doing in your Fitness Routine that are causing or making worse your Pelvic Floor Symptoms. 

Here are some simple things to consider to help stop Pelvic Floor Strain and Promote Pelvic Floor Strengthening. 

Have you been doing a ton of crunches and sit ups to try and get rid of the "mom pooch"? Does it feel like it's not changing or worse getting bigger? 

Let me let you in on a little secret if you have not Mastered You ABCs Techniques like Optimal Alignment, Proper Breath for Pressure Management and Reduce Tension Holding then chances are those sit ups and crunches are not working worth beans and could possibly be making your Pelvic Floor Dysfunction worse ...Yikes!

In this Episode we will run down what an Abdominal Separation (Diastasis Recti) and the Pelvic Floor have to do with each other and how knowing this will help you over come your "mom pooch". 

Also in the last week I have had some amazing virtual & in-person conversations that I wanted to share.

I forget sometimes that my career path and mission is not a common road to travel down. I am realizing more and more that many are still learning what their Pelvic Floor is and that the symptoms they are having are not something they have to deal with. 

Anyways, Enjoy!

Being Hypertonic is very common with Pelvic Floor Dysfunction and in this episode I explain some of the reasons why. 

You can also use this as Pelvic Floor Dysfunction Preventative - Are you exhibiting any of these signs? Yes, then I will give you some tools to change things up to help avoid getting or worsen your Pelvic Floor Dysfunction. 

Hypertonic Pelvic Floor is a whole body issue, so let's treat it like that vs throwing Kegels at it (which chances are with a Hypertonic Pelvic Floor is going to make matters worse, or at the very least not help.) 

Want a refresher on what your pelvic floor is and what it means to be hypertonic? I will be doing an quick anatomy LIVE in my Facebook Group this afternoon explain this. Also look back on a couple episodes and checkout "what the heck is your pelvic floor anyway?" episode. 

There are NOT  "bad" or "good" fitness for Pelvic Floor Dysfunction, it HOW you do the exercise itself. 

In this episode I breakdown all the common fitness practices and explain how to make them more Pelvic Floor Safe. 

Including Yoga, Pilates, Walking, Running, Hiking, Cycling and of course Strength Training. 

In my course and coaching we focus on mastering your ABCs (Alignment, Breathing and Ceasing Tension for muscles to function properly) and then challenge that up with more intense and challenging fitness routines like the ones explained in this episode. 

It's about progression, awareness and intention. 

If you lift to heavy with bad form your pelvic floor is going to suffer, simple.

You can do anything you want even with pelvic floor dysfunction but your have to build a solid foundation first with your ABCs. 

My members stay working on their ABCs for a good 2-4 weeks before picking up a weight and what they learn and how they feel about their bodies after its incredible. 

Take time for yourself and do things right. 

Every wondered why a fitness instructor has asked you to do 10 reps of bicep curls for 2 sets vs 6 reps at 3 sets? There is a method to our madness I swear! Over the years I have figure out what works best for current fitness goals and ever specific exercise circuits per day. I explain in this episode the what and whys behind reps & sets. I also take it a step further and tell you how these reps and sets counts affect your Pelvic Floor Health and what I use most for my own Members. 

You will NEVER see a Post like that from me and I explain WHY in this episode.  I Personally find that a disservice for my clients. I LOVE strength training but just like Me you need to Master The ABC First. Here's why .... ABC Foundation Work Before Strengthening.  For a Ton of Empowering 

What do my clients hear in their sleep? Or every time they move or lift something up? 

Here are the most common cues I use ALL THE TIME and Why.

I never just prescribe fitness movements just to move, everything has a purpose. You need to feel and see that purpose, cues are how we achieve that. 

Our Pelvic Floor needs more intention in our fitness and our Pelvic Floor Dysfunction Symptoms depends on it. 

In this episode I will also highlight 3 cues I do not use anymore. They are on my "no-no" list for my Prenatal, Postpartum and Pelvic Dysfunction Fitness Ladies. 

In this episode I will reveal what is holding you back from Powering Over Your POP (Pelvic Organ Prolapse) and managing your Pelvic Floor Dysfunction symptoms (Stress Incontinence and Urgency). 

ALSO my Service Cart Is Open Until Sunday Oct 4th! I am filling my 1:1, Small Group and even Self-guided slots. 

The information you get from my services / packages / courses will be practical information to apply to your life long-term to manage Your symptoms and continue to progress in fitness without fear. 

Do you actually know what your Pelvic Floor actually is? Functions or Location? No worries, most don't. 

Most don't until there is a problem associated with it. 

Today we will dive into learning more about the Pelvic Floor Muscles & Why you should care about It. 

What is Pelvic Floor Dysfunction and what can lead to Pelvic Organ Prolapses. 

Also we will discuss what your Pelvic Floor needs from you and your fitness routine now. 

I am Debunking Today! These are the 5 Most Common Statements I Hear Regarding Our Pelvic Floors and Fitness, Then My Response To Them. We will chat about Kegels, C-Sections and Common Misconceptions of Postpartum Fitness.

These are the things you NEED to master BEFORE you do Fitness with Pelvic Floor Dysfunction and / or Pelvic Organ Prolapses.

The ABC's are what is covered in the 4-6 weeks of my Online Pelvic Floor and Fitness Programs.

A - Alignment.

B - Breathing.

C- Ceasing Tension.

These ABC's will change your life, how you move and how you live your life. Help You manage you pelvic floor dysfunction symptoms and crush your fitness goals.

No, Seriously!

Join My Facebook Group to keep up-to-date on the Launch (Hint Hint: I might have some bonuses and promos announcements in there!):

You are wasting your time on your fitness routine if you are not focusing on lengthening before contracting and not addressing areas in your body that you are holding tension. 

A chronically short / tense  muscle is weak and will fatigue quickly. Add on a contraction and all your doing is adding to the tension. 

THIS IS WHY KEGELS ARE NOT THE ONLY FIX FOR PELVIC FLOOR DYSFUNCTION. Your Pelvic Floor needs to be able to lengthen BEFORE it can gain any strength through a Kegel or contraction. 

Module 4 in My Course  is all about relieving and releasing tension starting at your feet and going all the way to your head. 

By releasing tension we can get muscles working and doing their jobs as well as progressively gain strength through resistance training. 

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We need to STOP spot training and realize that everything in our bodies are connected. 

I will spare you the singing but ... "The ankle bone is connected to the knee bone, the knee bone is connected to the hip bone ..."

Also Overhead Pressing is EXTREMELY functional. Have you every put a dish up into a high cabinet? Or in my case a massive lego container up onto a closet shelf.  Exactly!

Learn WHY I structure my programs and courses to focus on Total Body Strengthening to help your Pelvic Floor Symptoms and Help you Crush Your Fitness Goals. 

NEW (REVAMPED) PROGRAMS / COURSES BEING RELEASED SOON! By the first week of September I will have my Pelvic Floor & Fitness Course Rolled out. FIRST DIBS will be to my Mommas on my Newsletter and in my Facebook Group. 

So get hooked up!

It is not about how fast you can get your body "back" but HOW you do it as well as making sure you give your body an upgrade along the way. Pelvic Organ Prolapses are happening at an alerting rate these days and we need to do something about it. More awareness and better Fitness  / Movement techniques are key. 

In this Podcast Episode learn about the 5 must haves I teach my Postpartum Moms before I even have them touch a dumbbell or run on a treadmill. Mommas you should be thinking long term here and worrying about how to prevent peeing your pants while jumping on that treadmill with your 3 year old. There are KEY things that you can do NOW to prevent this down the road. 

I am a Pre & Postnatal Fitness Personal Trainer and a Mom with Pelvic Organ Prolapses that has Powered Over My POP through Intentional Fitness Routines. 

Your Body has changed, Your Fitness needs to change. Being more intentional and having more awareness is key to avoiding issues like incontinence, pelvic floor prolapses and pelvic pain down the road. 

Us as Professionals - Medical & Fitness - need to DO better for our Moms in this stage. 

Stop body shaming, comparing and give yourself the gift and permission of discovering this the New You. 

Stop striving for faster ways of "Getting Your Body Back" and instead take the time to develop a stronger, More Bad Ass Upgraded Model. 

Pre & Postnatal Fitness Trainer Christina Surprenant walks you through the start of a series on Postpartum Fitness, starting today with WHY POSTPARTUM FITNESS NEEDS TO BE DIFFERENT.

Look for her 5 must-haves to any Postpartum Fitness Routine, coming up in future episodes. 

This is the LAST DAY of my Workshop on Mastering Intra-abdominal Pressure! I had so much fun delivering this very important information. TODAY is all about The Exhale. Exhaling from the Bottom Up, Recruiting and Finding your deep core muscles and what are your next steps in Powering Over Your POP (Pelvic Organ Prolapses or Pelvic Floor Dysfunction).

Total Body Strengthening with your Pelvic Floor in mind is my Specialty - Your Pelvic Floor needs help, it tends overwork for weaker muscles in the body and that's why we develop leakage, pain and heaviness. Strengthen your whole body to support your pelvic floor and POWER OVER YOUR POP. 

We are already on Day 4! Today we continue our talk on relieving tension to be able to get a good quality inhale to connect with our Pelvic Floor. A good quality inhale consist of getting the Diaphragm moving downwards and lengthening and releasing the Pelvic Floor (a muscle needs to lengthening BEFORE it can contract). The key to this is getting the rib cage moving and thus getting more back body movement, because our diaphragm or out breathing muscle is located below our rib cage. And guess what by getting more back body movement we can relieve upper back and neck pain as well, win win ... I will tell you how in this episode. 

In this episode we will be Relieving Tension to be able to get a quality 360 Breathing and Manage Intra-Abdominal Pressure to Power Over POP (Pelvic Organ Prolapses). We can hold tension in our Pelvic Floor muscles subconsciously and by doing this we make our Pelvic Floor Dysfunction symptoms worse. Let's bring awareness to this tension and actively release it, then give it permission to stay lengthened. After we will work to strengthen within our new found length and flexibility to permanently minimize our symptoms like urinary leakage, abdominal heaviness, bulging and pelvic pain by Progressive Strengthening. This is the FUN PART! Total Body Strengthen helps to support the Pelvic Floor so it stops overworking and being too fatigued to do it's jobs. This alone will give you Power Over POP and help you get connected with your Pelvic Floor Health to be able to crush whatever Fitness Goals you have! 

This is Day 2 of my 5 Day Workshop - Mastering Intra-Abdominal Pressure through Breathing Techniques. This is the MOST IMPORTANT technique you will learn through this Empowerment Fitness Journey. If you have Pelvic Floor Dysfunction, Pelvic Organ Prolapses, are Postpartum or even Prenatal learning how to manage your intra-abdominal pressure is SO important to your Recovery and being able to Power Over Your POP. Proper Breathing techniques are the KEY to being able to manage this pressure and minimize or prevent urinary leakage, pelvic pain, pelvic heaviness and get your pelvic floor's natural function back. 

What is Intra-Abdominal Pressure? How does Body Alignment effect this Pressure? And a brief on what are your Pelvic Floor Muscles. Day 2 Tomorrow) will talk about the 360 Degree Breathing and why it's key to being able to manage your Pressure and protect your Pelvic Floor during movement and exercise.  Your first steps in Powering Over Your POP (Pelvic Floor Organ Prolapses) is learning to manage your intra-abdominal pressure. 

Building a foundation is key. Building a foundation that is strong and functional is even more important. Checkout my 3 main must-haves for being able to progressively strength train with Pelvic Floor Dysfunction. Proper Breathing, Pressure management, Body Alignment and relearning your foundation exercises to help support your Pelvic Floor Muscles Not Hurt Them.  This episode is for Postpartum Moms looking to get back into fitness, women with Pelvic Floor Dysfunction and / or Pelvic Organ Prolapses. As a Personal Trainer that specializes in Fitness for Prevention in the Prenatal Stages and Postnatal Recovery as well as Promote Better Fitness Techniques for Moms that Pee Themselves. 

I Was there, I Lived it, I Overcame it. I powered Over My Pelvic Floor Symptoms.

When you leak, there is a Disconnect and The Way You Do Fitness Needs To Change. 

Urinary Incontinence is Common but Not Normal. It is NOT something as Moms we just have to live with. There is help and I will show you that. Pelvic Floor Dysfunction and Pelvic Floor Prolapse symptoms can be prevented or managed through an intentional Total Body Strengthening Program. It first starts with Being More Aware of your New Body.